Cottage Cheese vs. Peas

Nutrition comparison of Cottage Cheese and Peas


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cottage cheese versus peas (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cottage cheese and peas:

  • Cottage cheese has 3.2 times less carbohydrates than pea.
  • Cottage cheese is a great source of protein.
  • Cottage cheese is an excellent source of calcium.
  • Pea has 23.2 times less saturated fat than cottage cheese.
  • Pea has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12.
  • Pea is a great source of potassium.
  • Pea is an excellent source of Vitamin C and dietary fiber.
Detailed nutritional comparison of cottage cheese and peas is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Peas src

Calories and Carbs

calories

Peas and cottage cheese contain similar amounts of calories - pea has 81 calories per 100 grams and cottage cheese has 98 calories.

For macronutrient ratios, cottage cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for peas, 26:70:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Peas
Protein 46% 26%
Carbohydrates 14% 70%
Fat 40% 4%
Alcohol ~ ~

carbohydrates

Cottage cheese has 3.2 times less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.

dietary fiber

Pea is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - pea has 5.7g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.

sugar

Peas and cottage cheese contain similar amounts of sugar - pea has 5.7g 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 105% more protein than pea - pea has 5.4g of protein per 100 grams and cottage cheese has 11.1g of protein.

Fat

saturated fat

Pea has 23.2 times less saturated fat than cottage cheese - pea has 0.07g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.

cholesterol

Pea has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and pea does not contain significant amounts.

Vitamins

Vitamin C

Pea is an excellent source of Vitamin C and it has more Vitamin C than cottage cheese - pea has 40mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.

Vitamin A

Peas and cottage cheese contain similar amounts of Vitamin A - pea has 38ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.

Vitamin D

Cottage cheese and peas contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and pea does not contain significant amounts.

Vitamin E

Peas and cottage cheese contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.

Vitamin K

Pea has more Vitamin K than cottage cheese - pea has 24.8ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

Pea has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12. Both cottage cheese and peas contain significant amounts of riboflavin.

Cottage Cheese Peas
Thiamin 0.027 MG 0.266 MG
Riboflavin 0.163 MG 0.132 MG
Niacin 0.099 MG 2.09 MG
Pantothenic acid 0.557 MG 0.104 MG
Vitamin B6 0.046 MG 0.169 MG
Folate 12 UG 65 UG
Vitamin B12 0.43 UG ~

Minerals

calcium

Cottage cheese is an excellent source of calcium and it has 232% more calcium than pea - pea has 25mg of calcium per 100 grams and cottage cheese has 83mg of calcium.

iron

Pea has 20 times more iron than cottage cheese - pea has 1.5mg of iron per 100 grams and cottage cheese has 0.07mg of iron.

potassium

Pea is a great source of potassium and it has 135% more potassium than cottage cheese - pea has 244mg 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 Peas
beta-carotene 12 UG 449 UG
alpha-carotene ~ 21 UG
lutein + zeaxanthin ~ 2477 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.

Cottage Cheese Peas
alpha linoleic acid 0.017 G 0.035 G
Total 0.017 G 0.035 G

omega 6s

Comparing omega-6 fatty acids, both cottage cheese and peas contain significant amounts of linoleic acid.

Cottage Cheese Peas
linoleic acid 0.105 G 0.152 G
Total 0.105 G 0.152 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 Peas .

Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Peas (Peas, green, raw) .

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FAQ

Does peas or cottage cheese contain more calories in 100 grams?
Peas and cottage cheese contain similar amounts of calories - pea has 81 calories in 100g and cottage cheese has 98 calories.

Is peas or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 110% more protein than pea - pea has 5.4g of protein per 100 grams and cottage cheese has 11.1g of protein.

Does peas or cottage cheese have more carbohydrates?
By weight, cottage cheese has 3.2 times fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.

Does peas or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 230% more calcium than pea - pea has 25mg of calcium in 100 grams and cottage cheese has 83mg of calcium.