Cottage Cheese vs. Russet Potato
Nutrition comparison of Cottage Cheese and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and russet potato:
- Cottage cheese has 4.3 times less carbohydrates than russet potato.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Russet potato has 65 times less saturated fat than cottage cheese.
- Russet potato has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more riboflavin and Vitamin B12.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Russet potato and cottage cheese contain similar amounts of calories - russet potato has 79 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 russet potato per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Russet Potato | |
|---|---|---|
| Protein | 46% | 10% |
| Carbohydrates | 14% | 89% |
| Fat | 40% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 4.3 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Russet potato has more dietary fiber than cottage cheese - russet potato has 1.3g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Russet potato and cottage cheese contain similar amounts of sugar - russet potato has 0.62g 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 420% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Russet potato has 65 times less saturated fat than cottage cheese - russet potato has 0.03g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Russet potato has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than cottage cheese - russet potato has 5.7mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has more Vitamin A than russet potato - cottage cheese has 37ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Cottage cheese and russet potato contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and cottage cheese contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Russet potato and cottage cheese contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Russet potato has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more riboflavin and Vitamin B12. Both cottage cheese and russet potato contain significant amounts of pantothenic acid and folate.
| Cottage Cheese | Russet Potato | |
|---|---|---|
| Thiamin | 0.027 MG | 0.082 MG |
| Riboflavin | 0.163 MG | 0.033 MG |
| Niacin | 0.099 MG | 1.035 MG |
| Pantothenic acid | 0.557 MG | 0.301 MG |
| Vitamin B6 | 0.046 MG | 0.345 MG |
| Folate | 12 UG | 14 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 538% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Russet potato has 11 times more iron than cottage cheese - russet potato has 0.86mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 301% more potassium than cottage cheese - russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 12 UG | ~ |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cottage cheese and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Cottage Cheese | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.01 G |
| Total | 0.017 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than russet potato per 100 grams.
| Cottage Cheese | Russet Potato | |
|---|---|---|
| linoleic acid | 0.105 G | 0.032 G |
| Total | 0.105 G | 0.032 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cottage Cheese or Russet Potato .
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cottage Cheese g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or cottage cheese contain more calories in 100 grams?Russet potato and cottage cheese contain similar amounts of calories - russet potato has 79 calories in 100g and cottage cheese has 98 calories.
Is russet potato or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 420% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does russet potato or cottage cheese have more carbohydrates?
By weight, cottage cheese has 4.3 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in cottage cheese comprise of 100% sugar.
Does russet potato or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 540% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does russet potato or cottage cheese contain more potassium?
Russet potato is a rich source of potassium and it has 300% more potassium than cottage cheese - russet potato has 417mg of potassium in 100 grams and cottage cheese has 104mg of potassium.