Raw Beef vs. Cottage Cheese
Nutrition comparison of Raw Beef and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and cottage cheese:
- Both raw beef and cottage cheese are high in protein.
- Cottage cheese has 3.5 times less cholesterol than raw beef.
- Cottage cheese has signficantly less trans fat than raw beef.
- Cottage cheese is an excellent source of calcium.
- Raw beef has more niacin, Vitamin B6 and Vitamin B12.
- Raw beef has signficantly more iron than cottage cheese.
- Raw beef is a great source of potassium.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw beef is high in calories and cottage cheese has 70% less calories than raw beef - raw beef has 332 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, raw beef is much lighter in protein, lighter in carbs and much heavier in fat compared to cottage cheese per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Cottage Cheese | |
|---|---|---|
| Protein | 18% | 46% |
| Carbohydrates | ~ | 14% |
| Fat | 82% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and raw beef are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and cottage cheese are high in protein. Raw beef has 29% more protein than cottage cheese - raw beef has 14.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and cottage cheese has 85% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
trans fat
Cottage cheese has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Cottage cheese has 3.5 times less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.
Vitamins
Vitamin A
Cottage cheese has 825% more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Raw beef and cottage cheese contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.
Vitamin E
Raw beef and cottage cheese contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Raw beef and cottage cheese contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Raw beef has more niacin, Vitamin B6 and Vitamin B12. Both raw beef and cottage cheese contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Raw Beef | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.044 MG | 0.027 MG |
| Riboflavin | 0.151 MG | 0.163 MG |
| Niacin | 3.382 MG | 0.099 MG |
| Pantothenic acid | 0.395 MG | 0.557 MG |
| Vitamin B6 | 0.278 MG | 0.046 MG |
| Folate | 9 UG | 12 UG |
| Vitamin B12 | 2.07 UG | 0.43 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 246% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Raw beef has signficantly more iron than cottage cheese - raw beef has 1.6mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Raw beef is a great source of potassium and it has 110% more potassium than cottage cheese - raw beef has 218mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw beef has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Raw Beef | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.017 G |
| Total | 0.084 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than cottage cheese per 100 grams.
| Raw Beef | Cottage Cheese | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.105 G |
| Total | 0.596 G | 0.105 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Raw Beef g
()
|
Daily Values (%) |
Cottage Cheese 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 % |
|
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 % |
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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 % |
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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 raw beef or cottage cheese contain more calories in 100 grams?Raw beef is high in calories and cottage cheese has 70% less calories than raw beef - raw beef has 332 calories in 100g and cottage cheese has 98 calories.
Is raw beef or cottage cheese better for protein?
Both raw beef and cottage cheese are high in protein. Raw beef has 30% more protein than cottage cheese - raw beef has 14.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does raw beef or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 250% more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and cottage cheese has 83mg of calcium.