White Rice vs. Cottage Cheese
Nutrition comparison of Cooked White Rice and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and cottage cheese:
- Cottage cheese has signficantly less carbohydrates than white rice.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- White rice has 29.1 times less saturated fat than cottage cheese.
- White rice has more thiamin, niacin and folate, however, cottage cheese contains more riboflavin and Vitamin B12.
- White rice has signficantly more iron than cottage cheese.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and cottage cheese has 25% less calories than white rice - white rice has 130 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. White rice has a macronutrient ratio of 8:91:2 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Cottage Cheese | |
|---|---|---|
| Protein | 8% | 46% |
| Carbohydrates | 91% | 14% |
| Fat | 2% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
White rice has more dietary fiber than cottage cheese - white rice has 0.3g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
White rice has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Cottage cheese is a great source of protein and it has 367% more protein than white rice - white rice has 2.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
White rice has 29.1 times less saturated fat than cottage cheese - white rice has 0.06g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
White rice has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than white rice - cottage cheese has 37ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Cottage cheese and white rice contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Cottage cheese and white rice contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and folate, however, cottage cheese contains more riboflavin and Vitamin B12. Both white rice and cottage cheese contain significant amounts of pantothenic acid and Vitamin B6.
| White Rice | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.167 MG | 0.027 MG |
| Riboflavin | 0.016 MG | 0.163 MG |
| Niacin | 1.835 MG | 0.099 MG |
| Pantothenic acid | 0.411 MG | 0.557 MG |
| Vitamin B6 | 0.05 MG | 0.046 MG |
| Folate | 58 UG | 12 UG |
| Vitamin B12 | ~ | 0.43 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 26 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
White rice has signficantly more iron than cottage cheese - white rice has 1.5mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Cottage cheese has 259% more potassium than white rice - white rice has 29mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and cottage cheese contain significant amounts of alpha linoleic acid (ALA).
| White Rice | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.017 G |
| Total | 0.01 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than white rice per 100 grams.
| White Rice | Cottage Cheese | |
|---|---|---|
| linoleic acid | 0.046 G | 0.105 G |
| Total | 0.046 G | 0.105 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Cooked White Rice g
()
|
Daily Values (%) |
Cottage Cheese 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 white rice or cottage cheese contain more calories in 100 grams?White rice is high in calories and cottage cheese has 30% less calories than white rice - white rice has 130 calories in 100g and cottage cheese has 98 calories.
Is white rice or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 370% more protein than white rice - white rice has 2.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does white rice or cottage cheese have more carbohydrates?
By weight, cottage cheese has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does white rice or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 26 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and cottage cheese has 83mg of calcium.