Flour vs. Cottage Cheese

Nutrition comparison of Flour and Cottage Cheese


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:

  • Both flour and cottage cheese are high in protein.
  • Cottage cheese is an excellent source of calcium.
  • Flour has 10 times less saturated fat than cottage cheese.
  • Flour has more thiamin, niacin and folate, however, cottage cheese contains more riboflavin and Vitamin B12.
  • Flour is a great source of dietary fiber.
Detailed nutritional comparison of flour and cottage cheese is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of Cottage Cheese src

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

cholesterol

Flour has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and flour does not contain significant amounts.

Vitamins

Vitamin A

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.

Vitamin D

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

Flour and cottage cheese contain similar amounts of potassium - flour has 107mg 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,

Flour Cottage Cheese
lutein + zeaxanthin 18 UG ~
beta-carotene ~ 12 UG

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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: Flour (Wheat flour, white, all-purpose, unenriched) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .

Flour g

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G Water G
G Starch G
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FAQ

Does flour or cottage cheese contain more calories in 100 grams?
Flour is high in calories and cottage cheese has 70% less calories than flour - flour has 364 calories in 100g and cottage cheese has 98 calories.

Is flour or cottage cheese better for protein?
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.

Does flour or cottage cheese have more carbohydrates?
By weight, flour is high in carbohydrates and cottage cheese has 100% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.

Does flour or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 450% more calcium than flour - flour has 15mg of calcium in 100 grams and cottage cheese has 83mg of calcium.