Cottage Cheese vs. Plums
Nutrition comparison of Cottage Cheese and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and plums:
- Cottage cheese has 70% less carbohydrates than plum.
- Cottage cheese has 73% less sugar than plum.
- Cottage cheese has more riboflavin, pantothenic acid, folate and Vitamin B12, however, plum contains more niacin.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Plum has 100 times less saturated fat than cottage cheese.
- Plum has 53% less calories than cottage cheese.
- Plum has signficantly more Vitamin C than cottage cheese.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plum has 53% less calories than cottage cheese - plum 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 plums per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Plums | |
|---|---|---|
| Protein | 46% | 6% |
| Carbohydrates | 14% | 89% |
| Fat | 40% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 70% less carbohydrates than plum - plum has 11.4g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Plum has more dietary fiber than cottage cheese - plum has 1.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese has 73% less sugar than plum - plum has 9.9g 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 plum - plum has 0.7g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Plum has 100 times less saturated fat than cottage cheese - plum has 0.02g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Plum has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and plum does not contain significant amounts.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than cottage cheese - plum has 9.5mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Plums and cottage cheese contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and plums contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and plum does not contain significant amounts.
Vitamin E
Plums and cottage cheese contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Plum has more Vitamin K than cottage cheese - plum has 6.4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more riboflavin, pantothenic acid, folate and Vitamin B12, however, plum contains more niacin. Both cottage cheese and plums contain significant amounts of thiamin and Vitamin B6.
| Cottage Cheese | Plums | |
|---|---|---|
| Thiamin | 0.027 MG | 0.028 MG |
| Riboflavin | 0.163 MG | 0.026 MG |
| Niacin | 0.099 MG | 0.417 MG |
| Pantothenic acid | 0.557 MG | 0.135 MG |
| Vitamin B6 | 0.046 MG | 0.029 MG |
| Folate | 12 UG | 5 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 12 times more calcium than plum - plum has 6mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Plums and cottage cheese contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Plum has 51% more potassium than cottage cheese - plum has 157mg 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 | Plums | |
|---|---|---|
| beta-carotene | 12 UG | 190 UG |
| lutein + zeaxanthin | ~ | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than plum per 100 grams.
| Cottage Cheese | Plums | |
|---|---|---|
| linoleic acid | 0.105 G | 0.044 G |
| Total | 0.105 G | 0.044 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 Plums (Plums, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Plums 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 | |||
FAQ
Does plums or cottage cheese contain more calories in 100 grams?Plum has 50% less calories than cottage cheese - plum has 46 calories in 100g and cottage cheese has 98 calories.
Is plums or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 14 times more protein than plum - plum has 0.7g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does plums or cottage cheese have more carbohydrates?
By weight, cottage cheese has 70% fewer carbohydrates than plum - plum has 11.4g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
Does plums or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 12 times more calcium than plum - plum has 6mg of calcium in 100 grams and cottage cheese has 83mg of calcium.