Cottage Cheese vs. Kimchi
Nutrition comparison of Cottage Cheese and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and kimchi:
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Kimchi has 24.6 times less saturated fat than cottage cheese.
- Kimchi has more niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12.
- Kimchi has signficantly less calories than cottage cheese.
- Kimchi has signficantly more dietary fiber than cottage cheese.
- Kimchi is a great source of iron.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kimchi has signficantly less calories than cottage cheese - kimchi has 15 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and heavier in fat compared to kimchi per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Kimchi | |
|---|---|---|
| Protein | 46% | 24% |
| Carbohydrates | 14% | 51% |
| Fat | 40% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Both kimchi and cottage cheese are low in carbohydrates - kimchi has 2.4g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in kimchi are made of 60% dietary fiber and 40% sugar, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Kimchi has signficantly more dietary fiber than cottage cheese - kimchi has 1.6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Kimchi and cottage cheese contain similar amounts of sugar - kimchi has 1.1g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 911% more protein than kimchi - kimchi has 1.1g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Kimchi has 24.6 times less saturated fat than cottage cheese - kimchi has 0.07g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Kimchi has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and kimchi does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has 640% more Vitamin A than kimchi - kimchi has 5ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and kimchi contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and kimchi does not contain significant amounts.
Vitamin E
Kimchi and cottage cheese contain similar amounts of Vitamin E - kimchi has 0.11mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Kimchi has more Vitamin K than cottage cheese - kimchi has 43.6ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Kimchi has more niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12. Both cottage cheese and kimchi contain significant amounts of thiamin and riboflavin.
| Cottage Cheese | Kimchi | |
|---|---|---|
| Thiamin | 0.027 MG | 0.01 MG |
| Riboflavin | 0.163 MG | 0.21 MG |
| Niacin | 0.099 MG | 1.1 MG |
| Pantothenic acid | 0.557 MG | ~ |
| Vitamin B6 | 0.046 MG | 0.213 MG |
| Folate | 12 UG | 52 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 152% more calcium than kimchi - kimchi has 33mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Kimchi is a great source of iron and it has 34 times more iron than cottage cheese - kimchi has 2.5mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Kimchi has 45% more potassium than cottage cheese - kimchi has 151mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cottage Cheese | Kimchi | |
|---|---|---|
| beta-carotene | 12 UG | 55 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 49 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kimchi has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.137 G |
| Total | 0.017 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and kimchi contain significant amounts of linoleic acid.
| Cottage Cheese | Kimchi | |
|---|---|---|
| linoleic acid | 0.105 G | 0.104 G |
| Total | 0.105 G | 0.104 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: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Kimchi (Cabbage, kimchi) .
Cottage Cheese g
()
|
Daily Values (%) |
Kimchi 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 kimchi or cottage cheese contain more calories in 100 grams?Kimchi has signficantly less calories than cottage cheese - kimchi has 15 calories in 100g and cottage cheese has 98 calories.
Is kimchi or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 910% more protein than kimchi - kimchi has 1.1g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does kimchi or cottage cheese have more carbohydrates?
By weight, both kimchi and cottage cheese are low in carbohydrates - kimchi has 2.4g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in kimchi are made of 60% dietary fiber and 40% sugar, whereas the carbs in cottage cheese comprise of 100% sugar.
Does kimchi or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 150% more calcium than kimchi - kimchi has 33mg of calcium in 100 grams and cottage cheese has 83mg of calcium.