Rice Milk vs. Cottage Cheese
Nutrition comparison of Rice Milk and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rice milk
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rice milk and cottage cheese:
- Both rice milk and cottage cheese are high in calcium.
- Cottage cheese is a great source of protein.
- Rice milk has 52% less calories than cottage cheese.
- Rice milk has more niacin, however, cottage cheese contains more pantothenic acid and folate.
USDA sources for nutritional information: Rice Milk (Beverages, rice milk, unsweetened) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rice milk has 52% less calories than cottage cheese - rice milk has 47 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, rice milk is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Rice milk has a macronutrient ratio of 3:79:19 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | Cottage Cheese | |
|---|---|---|
| Protein | 3% | 46% |
| Carbohydrates | 79% | 14% |
| Fat | 19% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Rice milk and cottage cheese contain similar amounts of carbs - rice milk has 9.2g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Rice milk has more dietary fiber than cottage cheese - rice milk has 0.3g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Rice milk and cottage cheese contain similar amounts of sugar - rice milk has 5.3g 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 38 times more protein than rice milk - rice milk has 0.28g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Rice milk has less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and rice milk does not contain significant amounts.
cholesterol
Rice milk has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin A
Rice milk has 70% more Vitamin A than cottage cheese - rice milk has 63ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Rice milk has 13 times more Vitamin D than cottage cheese - rice milk has 42iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.
Vitamin E
Rice milk and cottage cheese contain similar amounts of Vitamin E - rice milk has 0.47mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Rice milk and cottage cheese contain similar amounts of Vitamin K - rice milk has 0.2ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Rice milk has more niacin, however, cottage cheese contains more pantothenic acid and folate. Both rice milk and cottage cheese contain significant amounts of thiamin, riboflavin, Vitamin B6 and Vitamin B12.
| Rice Milk | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.027 MG | 0.027 MG |
| Riboflavin | 0.142 MG | 0.163 MG |
| Niacin | 0.39 MG | 0.099 MG |
| Pantothenic acid | 0.146 MG | 0.557 MG |
| Vitamin B6 | 0.039 MG | 0.046 MG |
| Folate | 2 UG | 12 UG |
| Vitamin B12 | 0.63 UG | 0.43 UG |
Minerals
calcium
Both rice milk and cottage cheese are high in calcium. Rice milk has 42% more calcium than cottage cheese - rice milk has 118mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Rice milk and cottage cheese contain similar amounts of iron - rice milk has 0.2mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Cottage cheese has 285% more potassium than rice milk - rice milk has 27mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cottage cheese has more alpha linoleic acid (ALA) than rice milk per 100 grams.
| Rice Milk | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.017 G |
| Total | 0.008 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, rice milk has more linoleic acid than cottage cheese per 100 grams.
| Rice Milk | Cottage Cheese | |
|---|---|---|
| linoleic acid | 0.305 G | 0.105 G |
| Total | 0.305 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: Rice Milk (Beverages, rice milk, unsweetened) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Rice Milk g
()
|
Daily Values (%) |
Cottage Cheese 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 rice milk or cottage cheese contain more calories in 100 grams?Rice milk has 50% less calories than cottage cheese - rice milk has 47 calories in 100g and cottage cheese has 98 calories.
Is rice milk or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 38 times more protein than rice milk - rice milk has 0.28g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does rice milk or cottage cheese have more carbohydrates?
By weight, rice milk and cottage cheese contain similar amounts of carbs - rice milk has 9.2g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does rice milk or cottage cheese contain more calcium?
Both rice milk and cottage cheese are high in calcium. Rice milk has 40% more calcium than cottage cheese - rice milk has 118mg of calcium in 100 grams and cottage cheese has 83mg of calcium.