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 protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and soy protein powder:
Soy protein powder is high in calories and cottage cheese has 75% less calories than soy protein powder - cottage cheese has 98 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, cottage cheese is lighter in protein, lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Soy Protein Powder | |
|---|---|---|
| Protein | 46% | 57% |
| Carbohydrates | 14% | 30% |
| Fat | 40% | 13% |
| Alcohol | ~ | ~ |
Cottage cheese has signficantly less carbohydrates than soy protein powder - cottage cheese has 3.4g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
The carbs in soy protein powder are made of 77% sugar and 23% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - soy protein powder has 6.7g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
Soy protein powder is high in sugar and cottage cheese has 88% less sugar than soy protein powder - cottage cheese has 2.7g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both cottage cheese and soy protein powder are high in protein. Soy protein powder has 400% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and soy protein powder has 55.6g of protein.
Cottage cheese and soy protein powder contain similar amounts of saturated fat - cottage cheese has 1.7g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Soy protein powder has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Cottage cheese has more Vitamin A than soy protein powder - cottage cheese has 37ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Cottage cheese and soy protein powder contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Cottage cheese and soy protein powder contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12. Both cottage cheese and soy protein powder contain significant amounts of riboflavin.
| Cottage Cheese | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.027 MG | 0.288 MG |
| Riboflavin | 0.163 MG | 0.164 MG |
| Niacin | 0.099 MG | 2.357 MG |
| Pantothenic acid | 0.557 MG | ~ |
| Vitamin B6 | 0.046 MG | 0.164 MG |
| Folate | 12 UG | 289 UG |
| Vitamin B12 | 0.43 UG | ~ |
Both cottage cheese and soy protein powder are high in calcium. Soy protein powder has 114% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 170 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and soy protein powder has 12mg of iron.
Soy protein powder is an excellent source of potassium and it has 797% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.32 G |
| Total | 0.017 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.105 G | 2.381 G |
| Total | 0.105 G | 2.381 G |
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 Soy Protein Powder (Protein powder, soy based, NFS) .
Cottage Cheese g
()
|
Daily Values (%) |
Soy Protein Powder 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 % |
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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 | |||