Cottage Cheese vs. Orange
Nutrition comparison of Cottage Cheese and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and orange:
- Both orange and cottage cheese are high in calcium.
- Cottage cheese has 71% less carbohydrates than orange.
- Cottage cheese has 71% less sugar than orange.
- Cottage cheese is a great source of protein.
- Orange has 53% less calories than cottage cheese.
- Orange has 67.7 times less saturated fat than cottage cheese.
- Orange has more thiamin and niacin, however, cottage cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Orange is a great source of dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange has 53% less calories than cottage cheese - orange has 46 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 orange per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Orange | |
|---|---|---|
| Protein | 46% | 6% |
| Carbohydrates | 14% | 91% |
| Fat | 40% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 71% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than cottage cheese - orange has 2.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese has 71% less sugar than orange - orange has 9.1g 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 14 times more protein than orange - orange has 0.7g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Orange has 67.7 times less saturated fat than cottage cheese - orange has 0.03g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Orange has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than cottage cheese - orange has 45mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 236% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and orange contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Vitamin E
Orange and cottage cheese contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
The B Vitamins
Orange has more thiamin and niacin, however, cottage cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both cottage cheese and orange contain significant amounts of Vitamin B6 and folate.
| Cottage Cheese | Orange | |
|---|---|---|
| Thiamin | 0.027 MG | 0.1 MG |
| Riboflavin | 0.163 MG | 0.04 MG |
| Niacin | 0.099 MG | 0.4 MG |
| Pantothenic acid | 0.557 MG | 0.25 MG |
| Vitamin B6 | 0.046 MG | 0.051 MG |
| Folate | 12 UG | 17 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both orange and cottage cheese are high in calcium. Cottage cheese has 93% more calcium than orange - orange has 43mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Orange and cottage cheese contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Orange has 63% more potassium than cottage cheese - orange has 169mg 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 | Orange | |
|---|---|---|
| beta-carotene | 12 UG | 71 UG |
| alpha-carotene | ~ | 11 UG |
| lutein + zeaxanthin | ~ | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cottage cheese and orange contain significant amounts of alpha linoleic acid (ALA).
| Cottage Cheese | Orange | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.011 G |
| Total | 0.017 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than orange per 100 grams.
| Cottage Cheese | Orange | |
|---|---|---|
| linoleic acid | 0.105 G | 0.031 G |
| Total | 0.105 G | 0.031 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 Orange (Oranges, raw, Florida) .
Cottage Cheese g
()
|
Daily Values (%) |
Orange 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 orange or cottage cheese contain more calories in 100 grams?Orange has 50% less calories than cottage cheese - orange has 46 calories in 100g and cottage cheese has 98 calories.
Is orange or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 14 times more protein than orange - orange has 0.7g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does orange or cottage cheese have more carbohydrates?
By weight, cottage cheese has 70% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
Does orange or cottage cheese contain more calcium?
Both orange and cottage cheese are high in calcium. Cottage cheese has 90% more calcium than orange - orange has 43mg of calcium in 100 grams and cottage cheese has 83mg of calcium.