Flour vs. Cottage Cheese
Nutrition comparison of Flour and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and cottage cheese:
- Both flour and cottage cheese are high in protein.
- Cottage cheese is an excellent source of calcium.
- Flour has 10 times less saturated fat than cottage cheese.
- Flour has more thiamin, niacin and folate, however, cottage cheese contains more riboflavin and Vitamin B12.
- Flour is a great source of dietary fiber.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and cottage cheese has 73% less calories than flour - flour has 364 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Flour has a macronutrient ratio of 12:86:2 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Cottage Cheese | |
|---|---|---|
| Protein | 12% | 46% |
| Carbohydrates | 86% | 14% |
| Fat | 2% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and cottage cheese has 96% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has more dietary fiber than cottage cheese - flour has 2.7g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Flour and cottage cheese contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both flour and cottage cheese are high in protein. Flour is very similar to flour for protein - flour has 10.3g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Flour has 10 times less saturated fat than cottage cheese - flour has 0.16g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Flour has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than flour - cottage cheese has 37ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin D
Cottage cheese and flour contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and cottage cheese contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Flour and cottage cheese contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Flour has more thiamin, niacin and folate, however, cottage cheese contains more riboflavin and Vitamin B12. Both flour and cottage cheese contain significant amounts of pantothenic acid and Vitamin B6.
| Flour | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.12 MG | 0.027 MG |
| Riboflavin | 0.04 MG | 0.163 MG |
| Niacin | 1.25 MG | 0.099 MG |
| Pantothenic acid | 0.438 MG | 0.557 MG |
| Vitamin B6 | 0.044 MG | 0.046 MG |
| Folate | 26 UG | 12 UG |
| Vitamin B12 | ~ | 0.43 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 453% more calcium than flour - flour has 15mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Flour has 15 times more iron than cottage cheese - flour has 1.2mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Flour and cottage cheese contain similar amounts of potassium - flour has 107mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both flour and cottage cheese contain significant amounts of alpha linoleic acid (ALA).
| Flour | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.017 G |
| Total | 0.022 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than cottage cheese per 100 grams.
| Flour | Cottage Cheese | |
|---|---|---|
| linoleic acid | 0.391 G | 0.105 G |
| Total | 0.391 G | 0.105 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Flour (Wheat flour, white, all-purpose, unenriched) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Flour g
()
|
Daily Values (%) |
Cottage Cheese g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flour or cottage cheese contain more calories in 100 grams?Flour is high in calories and cottage cheese has 70% less calories than flour - flour has 364 calories in 100g and cottage cheese has 98 calories.
Is flour or cottage cheese better for protein?
Both flour and cottage cheese are high in protein. Flour is very similar to flour for protein - flour has 10.3g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does flour or cottage cheese have more carbohydrates?
By weight, flour is high in carbohydrates and cottage cheese has 100% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does flour or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 450% more calcium than flour - flour has 15mg of calcium in 100 grams and cottage cheese has 83mg of calcium.