Cottage Cheese vs. Skim Milk
Nutrition comparison of Cottage Cheese and Skim Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and skim milk:
- Both skim milk and cottage cheese are high in calcium.
- Cottage cheese has more folate.
- Cottage cheese is a great source of protein.
- Skim milk has 29.6 times less saturated fat than cottage cheese.
- Skim milk has 65% less calories than cottage cheese.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Skim milk has 65% less calories than cottage cheese - skim milk has 34 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to skim milk per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Skim Milk | |
|---|---|---|
| Protein | 46% | 40% |
| Carbohydrates | 14% | 58% |
| Fat | 40% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and cottage cheese are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in skim milk and cottage cheese are both made of 100% sugar.
sugar
Skim milk and cottage cheese contain similar amounts of sugar - skim milk has 5.1g 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 230% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Skim milk has 29.6 times less saturated fat than cottage cheese - skim milk has 0.06g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Skim milk and cottage cheese contain similar amounts of cholesterol - skim milk has 2mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.
Vitamins
Vitamin A
Skim milk has 65% more Vitamin A than cottage cheese - skim milk has 61ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Skim milk has 14 times more Vitamin D than cottage cheese - skim milk has 47iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.
Vitamin E
Skim milk and cottage cheese contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
The B Vitamins
Cottage cheese has more folate. Both cottage cheese and skim milk contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Cottage Cheese | Skim Milk | |
|---|---|---|
| Thiamin | 0.027 MG | 0.045 MG |
| Riboflavin | 0.163 MG | 0.182 MG |
| Niacin | 0.099 MG | 0.094 MG |
| Pantothenic acid | 0.557 MG | 0.357 MG |
| Vitamin B6 | 0.046 MG | 0.037 MG |
| Folate | 12 UG | 5 UG |
| Vitamin B12 | 0.43 UG | 0.5 UG |
Minerals
calcium
Both skim milk and cottage cheese are high in calcium. Skim milk has 47% more calcium than cottage cheese - skim milk has 122mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Skim milk and cottage cheese contain similar amounts of iron - skim milk has 0.03mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Skim milk has 50% more potassium than cottage cheese - skim milk has 156mg 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 skim milk per 100 grams.
| Cottage Cheese | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.001 G |
| Total | 0.017 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than skim milk per 100 grams.
| Cottage Cheese | Skim Milk | |
|---|---|---|
| linoleic acid | 0.105 G | 0.002 G |
| Total | 0.105 G | 0.002 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) .
Cottage Cheese g
()
|
Daily Values (%) |
Skim Milk 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 % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 skim milk or cottage cheese contain more calories in 100 grams?Skim milk has 70% less calories than cottage cheese - skim milk has 34 calories in 100g and cottage cheese has 98 calories.
Is skim milk or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 230% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does skim milk or cottage cheese have more carbohydrates?
By weight, both skim milk and cottage cheese are low in carbohydrates - skim milk has 5g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in skim milk and cottage cheese are both made of 100% sugar.
Does skim milk or cottage cheese contain more calcium?
Both skim milk and cottage cheese are high in calcium. Skim milk has 50% more calcium than cottage cheese - skim milk has 122mg of calcium in 100 grams and cottage cheese has 83mg of calcium.