Cottage Cheese vs. Kidney Beans
Nutrition comparison of Cottage Cheese and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and kidney beans:
- Both cottage cheese and kidney beans are high in calcium and protein.
- Cottage cheese has 5.1 times less carbohydrates than kidney bean.
- Kidney bean has 4.2 times less saturated fat than cottage cheese.
- Kidney bean has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Kidney bean has signficantly more iron than cottage cheese.
- Kidney bean is a great source of potassium.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and cottage cheese has 19% less calories than kidney bean - cottage cheese has 98 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, cottage cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Kidney Beans | |
|---|---|---|
| Protein | 46% | 26% |
| Carbohydrates | 14% | 67% |
| Fat | 40% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 5.1 times less carbohydrates than kidney bean - cottage cheese has 3.4g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - kidney bean has 6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Kidney bean has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both cottage cheese and kidney beans are high in protein. Cottage cheese has 37% more protein than kidney bean - cottage cheese has 11.1g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 4.2 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
cholesterol
Kidney bean has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and cottage cheese contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has more Vitamin A than kidney bean - cottage cheese has 37ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin D
Cottage cheese and kidney beans contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Cottage cheese and kidney beans contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kidney bean has more Vitamin K than cottage cheese - kidney bean has 5.7ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Kidney bean has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both cottage cheese and kidney beans contain significant amounts of folate.
| Cottage Cheese | Kidney Beans | |
|---|---|---|
| Thiamin | 0.027 MG | 0.06 MG |
| Riboflavin | 0.163 MG | 0.015 MG |
| Niacin | 0.099 MG | 0.417 MG |
| Pantothenic acid | 0.557 MG | ~ |
| Vitamin B6 | 0.046 MG | 0.113 MG |
| Folate | 12 UG | 23 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cottage cheese and kidney beans are high in calcium. Cottage cheese has 43% more calcium than kidney bean - cottage cheese has 83mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has signficantly more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 140% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.132 G |
| Total | 0.017 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.105 G | 0.217 G |
| Total | 0.105 G | 0.217 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Cottage Cheese g
()
|
Daily Values (%) |
Kidney Beans 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 cottage cheese or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and cottage cheese has 20% less calories than kidney bean - cottage cheese has 98 calories in 100g and kidney bean has 121 calories.
Is cottage cheese or kidney beans better for protein?
Both cottage cheese and kidney beans are high in protein. Cottage cheese has 40% more protein than kidney bean - cottage cheese has 11.1g of protein per 100 grams and kidney bean has 8.1g of protein.
Does cottage cheese or kidney beans have more carbohydrates?
By weight, cottage cheese has 5.1 times fewer carbohydrates than kidney bean - cottage cheese has 3.4g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does cottage cheese or kidney beans contain more calcium?
Both cottage cheese and kidney beans are high in calcium. Cottage cheese has 40% more calcium than kidney bean - cottage cheese has 83mg of calcium in 100 grams and kidney bean has 58mg of calcium.