Cottage Cheese vs. Sweet Potatoes
Nutrition comparison of Cottage Cheese and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and sweet potatoes:
- Cottage cheese has 4.9 times less carbohydrates than sweet potato.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Sweet potato has 94.4 times less saturated fat than cottage cheese.
- Sweet potato has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more riboflavin and Vitamin B12.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sweet potatoes and cottage cheese contain similar amounts of calories - sweet potato has 86 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Sweet Potatoes | |
|---|---|---|
| Protein | 46% | 7% |
| Carbohydrates | 14% | 92% |
| Fat | 40% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 4.9 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than cottage cheese - sweet potato has 3g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Sweet potatoes and cottage cheese contain similar amounts of sugar - sweet potato has 4.2g 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 608% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Sweet potato has 94.4 times less saturated fat than cottage cheese - sweet potato has 0.02g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Sweet potato has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than cottage cheese - sweet potato has 2.4mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 18 times more Vitamin A than cottage cheese - sweet potato has 709ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and sweet potatoes contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and cottage cheese contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Sweet potatoes and cottage cheese contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more riboflavin and Vitamin B12. Both cottage cheese and sweet potatoes contain significant amounts of pantothenic acid and folate.
| Cottage Cheese | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.027 MG | 0.078 MG |
| Riboflavin | 0.163 MG | 0.061 MG |
| Niacin | 0.099 MG | 0.557 MG |
| Pantothenic acid | 0.557 MG | 0.8 MG |
| Vitamin B6 | 0.046 MG | 0.209 MG |
| Folate | 12 UG | 11 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 177% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Sweet potato has 771% more iron than cottage cheese - sweet potato has 0.61mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 224% more potassium than cottage cheese - sweet potato has 337mg of potassium per 100 grams and cottage cheese has 104mg 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,
| Cottage Cheese | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 12 UG | 8509 UG |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cottage cheese has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Cottage Cheese | Sweet Potatoes | |
|---|---|---|
| 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 sweet potato per 100 grams.
| Cottage Cheese | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.105 G | 0.013 G |
| Total | 0.105 G | 0.013 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 Sweet Potatoes .
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cottage Cheese g
()
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Daily Values (%) |
Sweet Potatoes g
()
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5% | calories | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or cottage cheese contain more calories in 100 grams?Sweet potatoes and cottage cheese contain similar amounts of calories - sweet potato has 86 calories in 100g and cottage cheese has 98 calories.
Is sweet potatoes or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 610% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does sweet potatoes or cottage cheese have more carbohydrates?
By weight, cottage cheese has 4.9 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
Does sweet potatoes or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 180% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does sweet potatoes or cottage cheese contain more potassium?
Sweet potato is a rich source of potassium and it has 220% more potassium than cottage cheese - sweet potato has 337mg of potassium in 100 grams and cottage cheese has 104mg of potassium.