Cottage Cheese vs. Olive Oil
Nutrition comparison of Cottage Cheese and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and olive oil:
- Cottage cheese has more thiamin, 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.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and cottage cheese has 89% less calories than olive oil - olive oil has 884 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 olive oil per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Olive Oil | |
|---|---|---|
| Protein | 46% | ~ |
| Carbohydrates | 14% | ~ |
| Fat | 40% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and olive oil are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Cottage cheese is a great source of protein and it has more protein than olive oil - cottage cheese has 11.1g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and cottage cheese has 88% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Olive oil has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than olive oil - cottage cheese has 37ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Cottage cheese and olive oil contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 178 times more Vitamin E than cottage cheese - olive oil has 14.4mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Olive oil has more Vitamin K than cottage cheese - olive oil has 60.2ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cottage Cheese | Olive Oil | |
|---|---|---|
| Thiamin | 0.027 MG | ~ |
| Riboflavin | 0.163 MG | ~ |
| Niacin | 0.099 MG | ~ |
| Pantothenic acid | 0.557 MG | ~ |
| Vitamin B6 | 0.046 MG | ~ |
| Folate | 12 UG | ~ |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 82 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Olive oil has 700% more iron than cottage cheese - olive oil has 0.56mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Cottage cheese has 103 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.761 G |
| Total | 0.017 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Olive Oil | |
|---|---|---|
| linoleic acid | 0.105 G | 9.762 G |
| other omega 6 | ~ | 0.414 G |
| Total | 0.105 G | 10.176 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 Olive Oil (Oil, olive, salad or cooking) .
Cottage Cheese g
()
|
Daily Values (%) |
Olive Oil 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 olive oil or cottage cheese contain more calories in 100 grams?Olive oil is high in calories and cottage cheese has 90% less calories than olive oil - olive oil has 884 calories in 100g and cottage cheese has 98 calories.
Is cottage cheese or olive oil better for protein?
Cottage cheese is a great source of protein and it has more protein than olive oil - cottage cheese has 11.1g of protein per 100 grams and olive oil does not contain significant amounts.
Does olive oil or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 82 times more calcium than olive oil - olive oil has 1mg of calcium in 100 grams and cottage cheese has 83mg of calcium.