Cottage Cheese vs. Feta Cheese
Nutrition comparison of Cottage Cheese and Feta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and feta cheese:
- Both cottage cheese and feta cheese are high in calcium and protein.
- Cottage cheese has 4.2 times less cholesterol than feta cheese.
- Feta cheese has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and cottage cheese has 63% less calories than feta cheese - cottage cheese has 98 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, heavier in carbs and much lighter in fat compared to feta cheese per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Feta Cheese | |
|---|---|---|
| Protein | 46% | 21% |
| Carbohydrates | 14% | 6% |
| Fat | 40% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and feta cheese are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
sugar
Feta cheese has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both cottage cheese and feta cheese are high in protein. Feta cheese has 28% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and cottage cheese has 87% less saturated fat than feta cheese - cottage cheese has 1.7g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Cottage cheese has 4.2 times less cholesterol than feta cheese - cottage cheese has 17mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has 238% more Vitamin A than cottage cheese - cottage cheese has 37ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Cottage cheese and feta cheese contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.
Vitamin E
Cottage cheese and feta cheese contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Feta cheese and cottage cheese contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Feta cheese has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12. Both cottage cheese and feta cheese contain significant amounts of pantothenic acid.
| Cottage Cheese | Feta Cheese | |
|---|---|---|
| Thiamin | 0.027 MG | 0.154 MG |
| Riboflavin | 0.163 MG | 0.844 MG |
| Niacin | 0.099 MG | 0.991 MG |
| Pantothenic acid | 0.557 MG | 0.967 MG |
| Vitamin B6 | 0.046 MG | 0.424 MG |
| Folate | 12 UG | 32 UG |
| Vitamin B12 | 0.43 UG | 1.69 UG |
Minerals
calcium
Both cottage cheese and feta cheese are high in calcium. Feta cheese has 494% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Feta cheese has 829% more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Cottage cheese has 68% more potassium than feta cheese - cottage cheese has 104mg of potassium per 100 grams and feta cheese has 62mg 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, both cottage cheese and feta cheese contain small amounts of beta-carotene.
| Cottage Cheese | Feta Cheese | |
|---|---|---|
| beta-carotene | 12 UG | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.265 G |
| Total | 0.017 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Feta Cheese | |
|---|---|---|
| linoleic acid | 0.105 G | 0.326 G |
| Total | 0.105 G | 0.326 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 Feta Cheese (Cheese, feta) .
Cottage Cheese g
()
|
Daily Values (%) |
Feta 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 cottage cheese or feta cheese contain more calories in 100 grams?Feta cheese is high in calories and cottage cheese has 60% less calories than feta cheese - cottage cheese has 98 calories in 100g and feta cheese has 265 calories.
Is cottage cheese or feta cheese better for protein?
Both cottage cheese and feta cheese are high in protein. Feta cheese has 30% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and feta cheese has 14.2g of protein.
Does cottage cheese or feta cheese contain more calcium?
Both cottage cheese and feta cheese are high in calcium. Feta cheese has 490% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and feta cheese has 493mg of calcium.