Cottage Cheese vs. Pistachio
Nutrition comparison of Cottage Cheese and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and pistachio:
- Both pistachio and cottage cheese are high in calcium and protein.
- Cottage cheese has 66% less sugar than pistachio.
- Cottage cheese has signficantly less carbohydrates than pistachio.
- Pistachio has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Pistachio is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and cottage cheese has 83% less calories than pistachio - pistachio has 572 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, lighter in carbs and much lighter in fat compared to pistachio per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Pistachio | |
|---|---|---|
| Protein | 46% | 14% |
| Carbohydrates | 14% | 19% |
| Fat | 40% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - pistachio has 10.3g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese has 66% less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both pistachio and cottage cheese are high in protein. Pistachio has 89% more protein than cottage cheese - pistachio has 21.1g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and cottage cheese has 70% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Pistachio has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than cottage cheese - pistachio has 3mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 185% more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and pistachio contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio has 26 times more Vitamin E than cottage cheese - pistachio has 2.2mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than cottage cheese - pistachio has 13.2ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and pistachio contain significant amounts of riboflavin and pantothenic acid.
| Cottage Cheese | Pistachio | |
|---|---|---|
| Thiamin | 0.027 MG | 0.695 MG |
| Riboflavin | 0.163 MG | 0.234 MG |
| Niacin | 0.099 MG | 1.373 MG |
| Pantothenic acid | 0.557 MG | 0.513 MG |
| Vitamin B6 | 0.046 MG | 1.122 MG |
| Folate | 12 UG | 51 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both pistachio and cottage cheese are high in calcium. Pistachio has 29% more calcium than cottage cheese - pistachio has 107mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Pistachio is an excellent source of iron and it has 56 times more iron than cottage cheese - pistachio has 4mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 868% more potassium than cottage cheese - pistachio has 1007mg 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 | Pistachio | |
|---|---|---|
| beta-carotene | 12 UG | 159 UG |
| lutein + zeaxanthin | ~ | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.212 G |
| Total | 0.017 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Pistachio | |
|---|---|---|
| linoleic acid | 0.105 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.105 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Cottage Cheese g
()
|
Daily Values (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 pistachio or cottage cheese contain more calories in 100 grams?Pistachio is high in calories and cottage cheese has 80% less calories than pistachio - pistachio has 572 calories in 100g and cottage cheese has 98 calories.
Is pistachio or cottage cheese better for protein?
Both pistachio and cottage cheese are high in protein. Pistachio has 90% more protein than cottage cheese - pistachio has 21.1g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does pistachio or cottage cheese contain more calcium?
Both pistachio and cottage cheese are high in calcium. Pistachio has 30% more calcium than cottage cheese - pistachio has 107mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does pistachio or cottage cheese contain more iron?
Pistachio is an abundant source of iron and it has 56 times more iron than cottage cheese - pistachio has 4mg of iron in 100 grams and cottage cheese has 0.07mg of iron.
Does pistachio or cottage cheese contain more potassium?
Pistachio is a rich source of potassium and it has 870% more potassium than cottage cheese - pistachio has 1007mg of potassium in 100 grams and cottage cheese has 104mg of potassium.