Cottage Cheese vs. Soybean Oil

Nutrition comparison of Cottage Cheese and Soybean Oil


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

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

For a quick recap of significant nutrients and differences in cottage cheese and soybean oil:

  • Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Cottage cheese is a great source of protein.
  • Cottage cheese is an excellent source of calcium.
  • Soybean oil is a great source of Vitamin E.
  • Soybean oil is an excellent source of Vitamin K.
Detailed nutritional comparison of cottage cheese and soybean oil 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 Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Soybean Oil src

Calories and Carbs

calories

Soybean oil is high in calories and cottage cheese has 89% less calories than soybean oil - cottage cheese has 98 calories per 100 grams and soybean oil has 884 calories.

For macronutrient ratios, cottage cheese is much heavier in protein, heavier in carbs and much lighter in fat compared to soybean oil per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Soybean Oil
Protein 46% ~
Carbohydrates 14% ~
Fat 40% 100%
Alcohol ~ ~

carbohydrates

Both cottage cheese and soybean oil are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and soybean oil does not contain significant amounts.

sugar

Soybean oil has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and soybean oil does not contain significant amounts.

Protein

protein

Cottage cheese is a great source of protein and it has more protein than soybean oil - cottage cheese has 11.1g of protein per 100 grams and soybean oil does not contain significant amounts.

Fat

saturated fat

Soybean oil is high in saturated fat and cottage cheese has 89% less saturated fat than soybean oil - cottage cheese has 1.7g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.

trans fat

Both soybean oil and cottage cheese are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and cottage cheese does not contain significant amounts.

cholesterol

Soybean oil has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and soybean oil does not contain significant amounts.

Vitamins

Vitamin A

Cottage cheese has more Vitamin A than soybean oil - cottage cheese has 37ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.

Vitamin D

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

Vitamin E

Soybean oil is a great source of Vitamin E and it has 101 times more Vitamin E than cottage cheese - cottage cheese has 0.08mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.

Vitamin K

Soybean oil is an excellent source of Vitamin K and it has more Vitamin K than cottage cheese - soybean oil has 183.9ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Cottage Cheese Soybean Oil
Thiamin 0.027 MG ~
Riboflavin 0.163 MG ~
Niacin 0.099 MG ~
Pantothenic acid 0.557 MG ~
Vitamin B6 0.046 MG ~
Folate 12 UG ~
Vitamin B12 0.43 UG ~

Minerals

calcium

Cottage cheese is an excellent source of calcium and it has more calcium than soybean oil - cottage cheese has 83mg of calcium per 100 grams and soybean oil does not contain significant amounts.

iron

Cottage cheese and soybean oil contain similar amounts of iron - cottage cheese has 0.07mg of iron per 100 grams and soybean oil has 0.02mg of iron.

potassium

Cottage cheese has more potassium than soybean oil - cottage cheese has 104mg of potassium per 100 grams and soybean oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

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

Cottage Cheese Soybean Oil
alpha linoleic acid 0.017 G 7.034 G
Total 0.017 G 7.034 G

omega 6s

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

Cottage Cheese Soybean Oil
linoleic acid 0.105 G 50.299 G
other omega 6 ~ 0.242 G
Total 0.105 G 50.541 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 Soybean Oil .

Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Soybean Oil (Oil, vegetable, soybean, refined) .

Cottage Cheese g

()
Daily Values (%)

Soybean Oil g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does cottage cheese or soybean oil contain more calories in 100 grams?
Soybean oil is high in calories and cottage cheese has 90% less calories than soybean oil - cottage cheese has 98 calories in 100g and soybean oil has 884 calories.

Is cottage cheese or soybean oil better for protein?
Cottage cheese is a great source of protein and it has more protein than soybean oil - cottage cheese has 11.1g of protein per 100 grams and soybean oil does not contain significant amounts.

Does cottage cheese or soybean oil contain more calcium?
Cottage cheese is a rich source of calcium and it has more calcium than soybean oil - cottage cheese has 83mg of calcium in 100 grams and soybean oil does not contain significant amounts.