Cottage Cheese vs. Soy Flour

Nutrition comparison of Cottage Cheese and Soy Flour


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cottage cheese versus soy flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cottage cheese and soy flour:

  • Both cottage cheese and soy flour are high in calcium and protein.
  • Cottage cheese has 71% less sugar than soy flour.
  • Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
  • Soy flour is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of cottage cheese and soy flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Soy Flour src

Calories and Carbs

calories

Soy flour is high in calories and cottage cheese has 74% less calories than soy flour - cottage cheese has 98 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, cottage cheese is lighter in protein, lighter in carbs and heavier in fat compared to soy flour per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Soy Flour
Protein 46% 50%
Carbohydrates 14% 31%
Fat 40% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and cottage cheese has 89% less carbohydrates than soy flour - cottage cheese has 3.4g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in cottage cheese comprise of 100% sugar.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - soy flour has 16g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.

sugar

Cottage cheese has 71% less sugar than soy flour - cottage cheese has 2.7g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both cottage cheese and soy flour are high in protein. Soy flour has 348% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Cottage cheese and soy flour contain similar amounts of saturated fat - cottage cheese has 1.7g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

cholesterol

Soy flour has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin A

Cottage cheese has 17 times more Vitamin A than soy flour - cottage cheese has 37ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin D

Cottage cheese and soy flour contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.

Vitamin E

Cottage cheese and soy flour contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Soy flour and cottage cheese contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and soy flour contain significant amounts of riboflavin.

Cottage Cheese Soy Flour
Thiamin 0.027 MG 1.088 MG
Riboflavin 0.163 MG 0.28 MG
Niacin 0.099 MG 2.95 MG
Pantothenic acid 0.557 MG 1.55 MG
Vitamin B6 0.046 MG 1.05 MG
Folate 12 UG 289 UG
Vitamin B12 0.43 UG ~

Minerals

calcium

Both cottage cheese and soy flour are high in calcium. Soy flour has 243% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 116 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Soy flour is an excellent source of potassium and it has 19 times more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and soy flour has 2090mg 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, both cottage cheese and soy flour contain significant amounts of beta-carotene.

Cottage Cheese Soy Flour
beta-carotene 12 UG 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.

Cottage Cheese Soy Flour
alpha linoleic acid 0.017 G 0.555 G
Total 0.017 G 0.555 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than cottage cheese per 100 grams.

Cottage Cheese Soy Flour
linoleic acid 0.105 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.105 G 3.685 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 Soy Flour .

Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does cottage cheese or soy flour contain more calories in 100 grams?
Soy flour is high in calories and cottage cheese has 70% less calories than soy flour - cottage cheese has 98 calories in 100g and soy flour has 372 calories.

Is cottage cheese or soy flour better for protein?
Both cottage cheese and soy flour are high in protein. Soy flour has 350% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and soy flour has 49.8g of protein.

Does cottage cheese or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and cottage cheese has 90% fewer carbohydrates than soy flour - cottage cheese has 3.4g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in cottage cheese comprise of 100% sugar.

Does cottage cheese or soy flour contain more calcium?
Both cottage cheese and soy flour are high in calcium. Soy flour has 240% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does cottage cheese or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 116 times more iron than cottage cheese - cottage cheese has 0.07mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does cottage cheese or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 19 times more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and soy flour has 2090mg of potassium.