Cottage Cheese vs. Mayonnaise
Nutrition comparison of Cottage Cheese and Mayonnaise
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
mayonnaise
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and mayonnaise:
- Cottage cheese has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Mayonnaise is an excellent source of Vitamin K.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Mayonnaise (Salad dressing, mayonnaise, regular) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mayonnaise is high in calories and cottage cheese has 86% less calories than mayonnaise - mayonnaise has 680 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, heavier in carbs and much lighter in fat compared to mayonnaise per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for mayonnaise, 1:0:99 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Mayonnaise | |
|---|---|---|
| Protein | 46% | 1% |
| Carbohydrates | 14% | ~ |
| Fat | 40% | 99% |
| Alcohol | ~ | ~ |
carbohydrates
Both mayonnaise and cottage cheese are low in carbohydrates - mayonnaise has 0.57g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in mayonnaise and cottage cheese are both made of 100% sugar.
sugar
Mayonnaise and cottage cheese contain similar amounts of sugar - mayonnaise has 0.57g 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 10 times more protein than mayonnaise - mayonnaise has 0.96g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and cottage cheese has 85% less saturated fat than mayonnaise - mayonnaise has 11.7g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
trans fat
Both mayonnaise and cottage cheese are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Mayonnaise and cottage cheese contain similar amounts of cholesterol - mayonnaise has 42mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.
Vitamins
Vitamin A
Cottage cheese has 131% more Vitamin A than mayonnaise - mayonnaise has 16ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Mayonnaise and cottage cheese contain similar amounts of Vitamin D - mayonnaise has 7iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.
Vitamin E
Mayonnaise has 40 times more Vitamin E than cottage cheese - mayonnaise has 3.3mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Mayonnaise is an excellent source of Vitamin K and it has more Vitamin K than cottage cheese - mayonnaise has 163ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both cottage cheese and mayonnaise contain significant amounts of thiamin.
| Cottage Cheese | Mayonnaise | |
|---|---|---|
| Thiamin | 0.027 MG | 0.01 MG |
| Riboflavin | 0.163 MG | 0.019 MG |
| Niacin | 0.099 MG | ~ |
| Pantothenic acid | 0.557 MG | 0.172 MG |
| Vitamin B6 | 0.046 MG | 0.008 MG |
| Folate | 12 UG | 5 UG |
| Vitamin B12 | 0.43 UG | 0.12 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 938% more calcium than mayonnaise - mayonnaise has 8mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Mayonnaise and cottage cheese contain similar amounts of iron - mayonnaise has 0.21mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Cottage cheese has 420% more potassium than mayonnaise - mayonnaise has 20mg 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, both cottage cheese and mayonnaise contain small amounts of beta-carotene.
| Cottage Cheese | Mayonnaise | |
|---|---|---|
| beta-carotene | 12 UG | 6 UG |
| lutein + zeaxanthin | ~ | 12 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Mayonnaise | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 5.456 G |
| DHA | ~ | 0.005 G |
| Total | 0.017 G | 5.461 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Mayonnaise | |
|---|---|---|
| linoleic acid | 0.105 G | 39.146 G |
| other omega 6 | ~ | 0.125 G |
| Total | 0.105 G | 39.271 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cottage Cheese or Mayonnaise .
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Mayonnaise (Salad dressing, mayonnaise, regular) .
Cottage Cheese g
()
|
Daily Values (%) |
Mayonnaise 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 mayonnaise or cottage cheese contain more calories in 100 grams?Mayonnaise is high in calories and cottage cheese has 90% less calories than mayonnaise - mayonnaise has 680 calories in 100g and cottage cheese has 98 calories.
Is mayonnaise or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 10 times more protein than mayonnaise - mayonnaise has 0.96g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does mayonnaise or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 940% more calcium than mayonnaise - mayonnaise has 8mg of calcium in 100 grams and cottage cheese has 83mg of calcium.