Cottage Cheese vs. Flaxseeds
Nutrition comparison of Cottage Cheese and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and flaxseeds:
- Both flaxseeds and cottage cheese are high in calcium and protein.
- Cottage cheese has 53% less saturated fat than flaxseed.
- Cottage cheese has signficantly less carbohydrates than flaxseed.
- Flaxseed has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Flaxseed 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 Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and cottage cheese has 82% less calories than flaxseed - flaxseed has 534 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, lighter in carbs and much lighter in fat compared to flaxseeds per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Flaxseeds | |
|---|---|---|
| Protein | 46% | 13% |
| Carbohydrates | 14% | 21% |
| Fat | 40% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - flaxseed has 27.3g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Flaxseeds and cottage cheese contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both flaxseeds and cottage cheese are high in protein. Flaxseed has 64% more protein than cottage cheese - flaxseed has 18.3g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Cottage cheese has 53% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Flaxseed has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and cottage cheese contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has more Vitamin A than flaxseed - cottage cheese has 37ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Cottage cheese and flaxseeds contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and cottage cheese contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Flaxseeds and cottage cheese contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and flaxseeds contain significant amounts of riboflavin and pantothenic acid.
| Cottage Cheese | Flaxseeds | |
|---|---|---|
| Thiamin | 0.027 MG | 1.644 MG |
| Riboflavin | 0.163 MG | 0.161 MG |
| Niacin | 0.099 MG | 3.08 MG |
| Pantothenic acid | 0.557 MG | 0.985 MG |
| Vitamin B6 | 0.046 MG | 0.473 MG |
| Folate | 12 UG | 87 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both flaxseeds and cottage cheese are high in calcium. Flaxseed has 207% more calcium than cottage cheese - flaxseed has 255mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 80 times more iron than cottage cheese - flaxseed has 5.7mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 682% more potassium than cottage cheese - flaxseed has 813mg 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 | Flaxseeds | |
|---|---|---|
| beta-carotene | 12 UG | ~ |
| lutein + zeaxanthin | ~ | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 22.813 G |
| Total | 0.017 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.105 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.105 G | 5.91 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 Flaxseeds (Seeds, flaxseed) .
Cottage Cheese g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 flaxseeds or cottage cheese contain more calories in 100 grams?Flaxseed is high in calories and cottage cheese has 80% less calories than flaxseed - flaxseed has 534 calories in 100g and cottage cheese has 98 calories.
Is flaxseeds or cottage cheese better for protein?
Both flaxseeds and cottage cheese are high in protein. Flaxseed has 60% more protein than cottage cheese - flaxseed has 18.3g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does flaxseeds or cottage cheese contain more calcium?
Both flaxseeds and cottage cheese are high in calcium. Flaxseed has 210% more calcium than cottage cheese - flaxseed has 255mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does flaxseeds or cottage cheese contain more iron?
Flaxseed is an abundant source of iron and it has 80 times more iron than cottage cheese - flaxseed has 5.7mg of iron in 100 grams and cottage cheese has 0.07mg of iron.
Does flaxseeds or cottage cheese contain more potassium?
Flaxseed is a rich source of potassium and it has 680% more potassium than cottage cheese - flaxseed has 813mg of potassium in 100 grams and cottage cheese has 104mg of potassium.