Cottage Cheese vs. Pumpkin Puree
Nutrition comparison of Cottage Cheese and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and pumpkin puree:
- Cottage cheese has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Pumpkin puree has 10.7 times less saturated fat than cottage cheese.
- Pumpkin puree has 65% less calories than cottage cheese.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 65% less calories than cottage cheese - pumpkin puree has 34 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 pumpkin puree per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Pumpkin Puree | |
|---|---|---|
| Protein | 46% | 11% |
| Carbohydrates | 14% | 82% |
| Fat | 40% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and cottage cheese contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than cottage cheese - pumpkin puree has 2.9g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Pumpkin puree and cottage cheese contain similar amounts of sugar - pumpkin puree has 3.3g 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 911% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Pumpkin puree has 10.7 times less saturated fat than cottage cheese - pumpkin puree has 0.15g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Pumpkin puree has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than cottage cheese - pumpkin puree has 4.2mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 20 times more Vitamin A than cottage cheese - pumpkin puree has 778ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and pumpkin puree contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and pumpkin puree does not contain significant amounts.
Vitamin E
Pumpkin puree and cottage cheese contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than cottage cheese - pumpkin puree has 16ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin. Both cottage cheese and pumpkin puree contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Cottage Cheese | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.027 MG | 0.024 MG |
| Riboflavin | 0.163 MG | 0.054 MG |
| Niacin | 0.099 MG | 0.367 MG |
| Pantothenic acid | 0.557 MG | 0.4 MG |
| Vitamin B6 | 0.046 MG | 0.056 MG |
| Folate | 12 UG | 12 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 219% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Pumpkin puree has 18 times more iron than cottage cheese - pumpkin puree has 1.4mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 98% more potassium than cottage cheese - pumpkin puree has 206mg 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 | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 12 UG | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cottage cheese has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Cottage Cheese | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.008 G |
| Total | 0.017 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than pumpkin puree per 100 grams.
| Cottage Cheese | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.105 G | 0.007 G |
| Total | 0.105 G | 0.007 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 Pumpkin Puree (Pumpkin, canned, without salt) .
Cottage Cheese g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or cottage cheese contain more calories in 100 grams?Pumpkin puree has 70% less calories than cottage cheese - pumpkin puree has 34 calories in 100g and cottage cheese has 98 calories.
Is pumpkin puree or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 910% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does pumpkin puree or cottage cheese have more carbohydrates?
By weight, pumpkin puree and cottage cheese contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does pumpkin puree or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 220% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and cottage cheese has 83mg of calcium.