Cottage Cheese vs. Green Bean
Nutrition comparison of Cottage Cheese and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and green bean:
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Green bean has 33.3 times less saturated fat than cottage cheese.
- Green bean has 68% less calories than cottage cheese.
- Green bean has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12.
- Green bean is a great source of Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 68% less calories than cottage cheese - green bean has 31 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 much heavier in fat compared to green bean per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Green Bean | |
|---|---|---|
| Protein | 46% | 20% |
| Carbohydrates | 14% | 76% |
| Fat | 40% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and cottage cheese contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Green bean is a great source of dietary fiber and it has more dietary fiber than cottage cheese - green bean has 2.7g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Green bean and cottage cheese contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 508% more protein than green bean - green bean has 1.8g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Green bean has 33.3 times less saturated fat than cottage cheese - green bean has 0.05g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Green bean has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and green bean does not contain significant amounts.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than cottage cheese - green bean has 12.2mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Green bean and cottage cheese contain similar amounts of Vitamin A - green bean has 35ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and green bean contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and green bean does not contain significant amounts.
Vitamin E
Green bean and cottage cheese contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Green bean has more Vitamin K than cottage cheese - green bean has 43ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Green bean has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12. Both cottage cheese and green bean contain significant amounts of riboflavin.
| Cottage Cheese | Green Bean | |
|---|---|---|
| Thiamin | 0.027 MG | 0.082 MG |
| Riboflavin | 0.163 MG | 0.104 MG |
| Niacin | 0.099 MG | 0.734 MG |
| Pantothenic acid | 0.557 MG | 0.225 MG |
| Vitamin B6 | 0.046 MG | 0.141 MG |
| Folate | 12 UG | 33 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 124% more calcium than green bean - green bean has 37mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Green bean has 13 times more iron than cottage cheese - green bean has 1mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Green bean is a great source of potassium and it has 103% more potassium than cottage cheese - green bean has 211mg 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 | Green Bean | |
|---|---|---|
| beta-carotene | 12 UG | 379 UG |
| alpha-carotene | ~ | 69 UG |
| lutein + zeaxanthin | ~ | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.069 G |
| Total | 0.017 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than green bean per 100 grams.
| Cottage Cheese | Green Bean | |
|---|---|---|
| linoleic acid | 0.105 G | 0.044 G |
| Total | 0.105 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Green Bean 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 % |
|
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 % |
|
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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
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 % |
|
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 green bean or cottage cheese contain more calories in 100 grams?Green bean has 70% less calories than cottage cheese - green bean has 31 calories in 100g and cottage cheese has 98 calories.
Is green bean or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 510% more protein than green bean - green bean has 1.8g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does green bean or cottage cheese have more carbohydrates?
By weight, green bean and cottage cheese contain similar amounts of carbs - green bean has 7g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in cottage cheese comprise of 100% sugar.
Does green bean or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 120% more calcium than green bean - green bean has 37mg of calcium in 100 grams and cottage cheese has 83mg of calcium.