Cottage Cheese vs. Mozzarella Cheese
Nutrition comparison of Cottage Cheese and Mozzarella Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and mozzarella cheese:
- Both mozzarella cheese and cottage cheese are high in calcium and protein.
- Cottage cheese has 4.2 times less cholesterol than mozzarella cheese.
- Cottage cheese has more pantothenic acid.
- Mozzarella cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and cottage cheese has 69% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is heavier in protein, heavier in carbs and much lighter in fat compared to mozzarella cheese per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Mozzarella Cheese | |
|---|---|---|
| Protein | 46% | 27% |
| Carbohydrates | 14% | 3% |
| Fat | 40% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and cottage cheese are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
sugar
Mozzarella cheese and cottage cheese contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both mozzarella cheese and cottage cheese are high in protein. Mozzarella cheese has 94% more protein than cottage cheese - mozzarella cheese has 21.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and cottage cheese has 89% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Cottage cheese has 4.2 times less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has 432% more Vitamin A than cottage cheese - mozzarella cheese has 197ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Mozzarella cheese has 500% more Vitamin D than cottage cheese - mozzarella cheese has 18iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.
Vitamin E
Mozzarella cheese and cottage cheese contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Mozzarella cheese and cottage cheese contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more pantothenic acid. Both cottage cheese and mozzarella cheese contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Cottage Cheese | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.027 MG | 0.016 MG |
| Riboflavin | 0.163 MG | 0.27 MG |
| Niacin | 0.099 MG | 0.094 MG |
| Pantothenic acid | 0.557 MG | 0.071 MG |
| Vitamin B6 | 0.046 MG | 0.062 MG |
| Folate | 12 UG | 8 UG |
| Vitamin B12 | 0.43 UG | 0.73 UG |
Minerals
calcium
Both mozzarella cheese and cottage cheese are high in calcium. Mozzarella cheese has 593% more calcium than cottage cheese - mozzarella cheese has 575mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Mozzarella cheese and cottage cheese contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Mozzarella cheese and cottage cheese contain similar amounts of potassium - mozzarella cheese has 75mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Mozzarella Cheese | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.212 G |
| Total | 0.017 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Mozzarella Cheese | |
|---|---|---|
| linoleic acid | 0.105 G | 0.566 G |
| Total | 0.105 G | 0.566 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 Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Cottage Cheese g
()
|
Daily Values (%) |
Mozzarella Cheese 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 % |
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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 % |
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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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mozzarella cheese or cottage cheese contain more calories in 100 grams?Mozzarella cheese is high in calories and cottage cheese has 70% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and cottage cheese has 98 calories.
Is mozzarella cheese or cottage cheese better for protein?
Both mozzarella cheese and cottage cheese are high in protein. Mozzarella cheese has 90% more protein than cottage cheese - mozzarella cheese has 21.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does mozzarella cheese or cottage cheese contain more calcium?
Both mozzarella cheese and cottage cheese are high in calcium. Mozzarella cheese has 590% more calcium than cottage cheese - mozzarella cheese has 575mg of calcium in 100 grams and cottage cheese has 83mg of calcium.