Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and molasses:
Molass is high in calories and cottage cheese has 66% less calories than molass - molass has 290 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 much heavier in fat compared to molasses per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Molasses | |
|---|---|---|
| Protein | 46% | ~ |
| Carbohydrates | 14% | 100% |
| Fat | 40% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and cottage cheese has 95% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in molasses and cottage cheese are both made of 100% sugar.
Molass is high in sugar and cottage cheese has 96% less sugar than molass - molass has 74.7g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Cottage cheese is a great source of protein and it has more protein than molass - cottage cheese has 11.1g of protein per 100 grams and molass does not contain significant amounts.
Molass has 94.4 times less saturated fat than cottage cheese - molass has 0.02g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
Molass has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and molass does not contain significant amounts.
Cottage cheese has more Vitamin A than molass - cottage cheese has 37ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Cottage cheese and molasses contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and molass does not contain significant amounts.
Cottage cheese and molasses contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Cottage cheese has more riboflavin, folate and Vitamin B12, however, molass contains more niacin and Vitamin B6. Both cottage cheese and molasses contain significant amounts of thiamin and pantothenic acid.
| Cottage Cheese | Molasses | |
|---|---|---|
| Thiamin | 0.027 MG | 0.041 MG |
| Riboflavin | 0.163 MG | 0.002 MG |
| Niacin | 0.099 MG | 0.93 MG |
| Pantothenic acid | 0.557 MG | 0.804 MG |
| Vitamin B6 | 0.046 MG | 0.67 MG |
| Folate | 12 UG | ~ |
| Vitamin B12 | 0.43 UG | ~ |
Both molasses and cottage cheese are high in calcium. Molass has 147% more calcium than cottage cheese - molass has 205mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
Molass is an excellent source of iron and it has 66 times more iron than cottage cheese - molass has 4.7mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
Molass is an excellent source of potassium and it has 13 times more potassium than cottage cheese - molass has 1464mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than molass per 100 grams.
| Cottage Cheese | Molasses | |
|---|---|---|
| linoleic acid | 0.105 G | 0.05 G |
| Total | 0.105 G | 0.05 G |
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 Molasses (Molasses) .
Cottage Cheese g
()
|
Daily Values (%) |
Molasses 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 | |||