Cottage Cheese vs. Salmon
Nutrition comparison of Cottage Cheese and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and salmon:
- Both cottage cheese and salmon are high in protein.
- Cottage cheese is an excellent source of calcium.
- Salmon has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, cottage cheese contains more folate.
- Salmon is an excellent source of Vitamin D and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and cottage cheese has 23% less calories than salmon - cottage cheese has 98 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, cottage cheese is much lighter in protein, heavier in carbs and heavier in fat compared to salmon per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Salmon | |
|---|---|---|
| Protein | 46% | 67% |
| Carbohydrates | 14% | ~ |
| Fat | 40% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and salmon are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both cottage cheese and salmon are high in protein. Salmon has 84% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Cottage cheese and salmon contain similar amounts of saturated fat - cottage cheese has 1.7g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and cottage cheese are low in trans fat - salmon has 0.03g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Cottage cheese and salmon contain similar amounts of cholesterol - cottage cheese has 17mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Cottage cheese and salmon contain similar amounts of Vitamin A - cottage cheese has 37ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 144 times more Vitamin D than cottage cheese - cottage cheese has 3iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Cottage cheese and salmon contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and cottage cheese contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Salmon has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, cottage cheese contains more folate. Both cottage cheese and salmon contain significant amounts of riboflavin and pantothenic acid.
| Cottage Cheese | Salmon | |
|---|---|---|
| Thiamin | 0.027 MG | 0.08 MG |
| Riboflavin | 0.163 MG | 0.105 MG |
| Niacin | 0.099 MG | 7.995 MG |
| Pantothenic acid | 0.557 MG | 1.03 MG |
| Vitamin B6 | 0.046 MG | 0.611 MG |
| Folate | 12 UG | 4 UG |
| Vitamin B12 | 0.43 UG | 4.15 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 10 times more calcium than salmon - cottage cheese has 83mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Cottage cheese and salmon contain similar amounts of iron - cottage cheese has 0.07mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 252% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than cottage cheese per 100 grams.
| Cottage Cheese | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.017 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and salmon contain significant amounts of linoleic acid.
| Cottage Cheese | Salmon | |
|---|---|---|
| linoleic acid | 0.105 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.105 G | 0.085 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 Salmon (Fish, salmon, pink, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Salmon 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 % |
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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 % |
|
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 cottage cheese or salmon contain more calories in 100 grams?Salmon is high in calories and cottage cheese has 20% less calories than salmon - cottage cheese has 98 calories in 100g and salmon has 127 calories.
Is cottage cheese or salmon better for protein?
Both cottage cheese and salmon are high in protein. Salmon has 80% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and salmon has 20.5g of protein.
Does cottage cheese or salmon contain more calcium?
Cottage cheese is a rich source of calcium and it has 10 times more calcium than salmon - cottage cheese has 83mg of calcium in 100 grams and salmon has 7mg of calcium.
Does cottage cheese or salmon contain more potassium?
Salmon is a rich source of potassium and it has 250% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and salmon has 366mg of potassium.