Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and cottage cheese:
Flour is high in calories and cottage cheese has 73% less calories than flour - flour has 364 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Flour has a macronutrient ratio of 12:86:2 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Flour | Cottage Cheese | |
---|---|---|
Protein | 12% | 46% |
Carbohydrates | 86% | 14% |
Fat | 2% | 40% |
Alcohol | ~ | ~ |
Flour is high in carbohydrates and cottage cheese has 96% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
Flour is a great source of dietary fiber and it has more dietary fiber than cottage cheese - flour has 2.7g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
Flour and cottage cheese contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Both flour and cottage cheese are high in protein. Flour is very similar to flour for protein - flour has 10.3g of protein per 100 grams and cottage cheese has 11.1g of protein.
Flour has 10 times less saturated fat than cottage cheese - flour has 0.16g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
Flour has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and flour does not contain significant amounts.
Cottage cheese has more Vitamin A than flour - cottage cheese has 37ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Cottage cheese and flour contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and flour does not contain significant amounts.
Flour and cottage cheese contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Flour and cottage cheese contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
Flour has more thiamin, niacin and folate, however, cottage cheese contains more riboflavin and Vitamin B12. Both flour and cottage cheese contain significant amounts of pantothenic acid and Vitamin B6.
Flour | Cottage Cheese | |
---|---|---|
Thiamin | 0.12 MG | 0.027 MG |
Riboflavin | 0.04 MG | 0.163 MG |
Niacin | 1.25 MG | 0.099 MG |
Pantothenic acid | 0.438 MG | 0.557 MG |
Vitamin B6 | 0.044 MG | 0.046 MG |
Folate | 26 UG | 12 UG |
Vitamin B12 | ~ | 0.43 UG |
Cottage cheese is an excellent source of calcium and it has 453% more calcium than flour - flour has 15mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
Flour has 15 times more iron than cottage cheese - flour has 1.2mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
Flour and cottage cheese contain similar amounts of potassium - flour has 107mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
For omega-3 fatty acids, both flour and cottage cheese contain significant amounts of alpha linoleic acid (ALA).
Flour | Cottage Cheese | |
---|---|---|
alpha linoleic acid | 0.022 G | 0.017 G |
Total | 0.022 G | 0.017 G |
Comparing omega-6 fatty acids, flour has more linoleic acid than cottage cheese per 100 grams.
Flour | Cottage Cheese | |
---|---|---|
linoleic acid | 0.391 G | 0.105 G |
Total | 0.391 G | 0.105 G |
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: Flour (Wheat flour, white, all-purpose, unenriched) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Flour 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 | |||