Cottage Cheese vs. Spirulina
Nutrition comparison of Cottage Cheese and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and spirulina:
- Both spirulina and cottage cheese are high in calcium and protein.
- Cottage cheese has 6 times less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Spirulina has signficantly more Vitamin C than cottage cheese.
- Spirulina has signficantly more Vitamin E than cottage cheese.
- Spirulina is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and cottage cheese has 66% less calories than spirulina - spirulina has 290 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Spirulina | |
|---|---|---|
| Protein | 46% | 59% |
| Carbohydrates | 14% | 25% |
| Fat | 40% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 6 times less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - spirulina has 3.6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Spirulina and cottage cheese contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both spirulina and cottage cheese are high in protein. Spirulina has 417% more protein than cottage cheese - spirulina has 57.5g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Spirulina and cottage cheese contain similar amounts of saturated fat - spirulina has 2.7g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Spirulina has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than cottage cheese - spirulina has 10.1mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Spirulina and cottage cheese contain similar amounts of Vitamin A - spirulina has 29ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and spirulina contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than cottage cheese - spirulina has 5mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than cottage cheese - spirulina has 25.5ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
| Cottage Cheese | Spirulina | |
|---|---|---|
| Thiamin | 0.027 MG | 2.38 MG |
| Riboflavin | 0.163 MG | 3.67 MG |
| Niacin | 0.099 MG | 12.82 MG |
| Pantothenic acid | 0.557 MG | 3.48 MG |
| Vitamin B6 | 0.046 MG | 0.364 MG |
| Folate | 12 UG | 94 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both spirulina and cottage cheese are high in calcium. Spirulina has 45% more calcium than cottage cheese - spirulina has 120mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Spirulina is an excellent source of iron and it has 406 times more iron than cottage cheese - spirulina has 28.5mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 12 times more potassium than cottage cheese - spirulina has 1363mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.823 G |
| Total | 0.017 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Spirulina | |
|---|---|---|
| linoleic acid | 0.105 G | 1.254 G |
| Total | 0.105 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Cottage Cheese g
()
|
Daily Values (%) |
Spirulina 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 % |
|
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 spirulina or cottage cheese contain more calories in 100 grams?Spirulina is high in calories and cottage cheese has 70% less calories than spirulina - spirulina has 290 calories in 100g and cottage cheese has 98 calories.
Is spirulina or cottage cheese better for protein?
Both spirulina and cottage cheese are high in protein. Spirulina has 420% more protein than cottage cheese - spirulina has 57.5g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does spirulina or cottage cheese contain more calcium?
Both spirulina and cottage cheese are high in calcium. Spirulina has 50% more calcium than cottage cheese - spirulina has 120mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does spirulina or cottage cheese contain more iron?
Spirulina is an abundant source of iron and it has 406 times more iron than cottage cheese - spirulina has 28.5mg of iron in 100 grams and cottage cheese has 0.07mg of iron.
Does spirulina or cottage cheese contain more potassium?
Spirulina is a rich source of potassium and it has 12 times more potassium than cottage cheese - spirulina has 1363mg of potassium in 100 grams and cottage cheese has 104mg of potassium.