Cottage Cheese vs. Filet O Fish
Nutrition comparison of Cottage Cheese and Filet O Fish
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
filet o fish
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and filet o fish:
- Both filet o fish and cottage cheese are high in calcium and protein.
- Cottage cheese has signficantly less carbohydrates than filet o fish.
- Filet o fish has more thiamin, niacin and Vitamin B12, however, cottage cheese contains more pantothenic acid and Vitamin B6.
- Filet o fish has signficantly more iron than cottage cheese.
- Filet o fish is a great source of potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Filet o fish is high in calories and cottage cheese has 65% less calories than filet o fish - filet o fish has 282 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 lighter in fat compared to filet o fish per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Filet O Fish | |
|---|---|---|
| Protein | 46% | 16% |
| Carbohydrates | 14% | 37% |
| Fat | 40% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Filet o fish has more dietary fiber than cottage cheese - filet o fish has 1.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Filet o fish and cottage cheese contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both filet o fish and cottage cheese are high in protein. Filet o fish is very similar to cottage cheese for protein - filet o fish has 11.3g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Cottage cheese has 39% less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
trans fat
Both filet o fish and cottage cheese are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Filet o fish and cottage cheese contain similar amounts of cholesterol - filet o fish has 32mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.
Vitamins
Vitamin C
Filet o fish and cottage cheese contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has more Vitamin A than filet o fish - cottage cheese has 37ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin D
Cottage cheese and filet o fish contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Filet o fish and cottage cheese contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Filet o fish and cottage cheese contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Filet o fish has more thiamin, niacin and Vitamin B12, however, cottage cheese contains more pantothenic acid and Vitamin B6. Both cottage cheese and filet o fish contain significant amounts of riboflavin and folate.
| Cottage Cheese | Filet O Fish | |
|---|---|---|
| Thiamin | 0.027 MG | 0.211 MG |
| Riboflavin | 0.163 MG | 0.13 MG |
| Niacin | 0.099 MG | 2.22 MG |
| Pantothenic acid | 0.557 MG | ~ |
| Vitamin B6 | 0.046 MG | ~ |
| Folate | 12 UG | 21 UG |
| Vitamin B12 | 0.43 UG | 1.08 UG |
Minerals
calcium
Both filet o fish and cottage cheese are high in calcium. Filet o fish has 45% more calcium than cottage cheese - filet o fish has 120mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Filet o fish has signficantly more iron than cottage cheese - filet o fish has 1.6mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Filet o fish is a great source of potassium and it has 112% more potassium than cottage cheese - filet o fish has 220mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA), DHA and EPA than cottage cheese per 100 grams.
| Cottage Cheese | Filet O Fish | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.639 G |
| DHA | ~ | 0.061 G |
| EPA | ~ | 0.03 G |
| DPA | ~ | 0.005 G |
| Total | 0.017 G | 0.735 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Filet O Fish | |
|---|---|---|
| linoleic acid | 0.105 G | 5.187 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.105 G | 5.193 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 Filet O Fish (McDONALD'S, FILET-O-FISH) .
Cottage Cheese g
()
|
Daily Values (%) |
Filet O Fish 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 filet o fish or cottage cheese contain more calories in 100 grams?Filet o fish is high in calories and cottage cheese has 70% less calories than filet o fish - filet o fish has 282 calories in 100g and cottage cheese has 98 calories.
Is filet o fish or cottage cheese better for protein?
Both filet o fish and cottage cheese are high in protein. Filet o fish is very similar to cottage cheese for protein - filet o fish has 11.3g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does filet o fish or cottage cheese have more carbohydrates?
By weight, cottage cheese has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does filet o fish or cottage cheese contain more calcium?
Both filet o fish and cottage cheese are high in calcium. Filet o fish has 50% more calcium than cottage cheese - filet o fish has 120mg of calcium in 100 grams and cottage cheese has 83mg of calcium.