Oatmeal vs. Cottage Cheese
Nutrition comparison of Oatmeal and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and cottage cheese:
- Both cottage cheese and oatmeal are high in calcium and protein.
- Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12.
- Oatmeal is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and cottage cheese has 73% less calories than oatmeal - cottage cheese has 98 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Cottage Cheese | |
|---|---|---|
| Protein | 17% | 46% |
| Carbohydrates | 69% | 14% |
| Fat | 15% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and cottage cheese has 95% less carbohydrates than oatmeal - cottage cheese has 3.4g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - oatmeal has 9.8g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese and oatmeal contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both cottage cheese and oatmeal are high in protein. Oatmeal has 44% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Cottage cheese and oatmeal contain similar amounts of saturated fat - cottage cheese has 1.7g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Oatmeal has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than oatmeal - cottage cheese has 37ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Cottage cheese and oatmeal contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Cottage cheese and oatmeal contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
The B Vitamins
Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12. Both oatmeal and cottage cheese contain significant amounts of riboflavin.
| Oatmeal | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.73 MG | 0.027 MG |
| Riboflavin | 0.14 MG | 0.163 MG |
| Niacin | 0.78 MG | 0.099 MG |
| Pantothenic acid | ~ | 0.557 MG |
| Vitamin B6 | 0.12 MG | 0.046 MG |
| Folate | 32 UG | 12 UG |
| Vitamin B12 | ~ | 0.43 UG |
Minerals
calcium
Both cottage cheese and oatmeal are high in calcium. Cottage cheese has 60% more calcium than oatmeal - cottage cheese has 83mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 59 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 237% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Oatmeal 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 | |||
FAQ
Does cottage cheese or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and cottage cheese has 70% less calories than oatmeal - cottage cheese has 98 calories in 100g and oatmeal has 367 calories.
Is cottage cheese or oatmeal better for protein?
Both cottage cheese and oatmeal are high in protein. Oatmeal has 40% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and oatmeal has 16g of protein.
Does cottage cheese or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and cottage cheese has 100% fewer carbohydrates than oatmeal - cottage cheese has 3.4g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does cottage cheese or oatmeal contain more calcium?
Both cottage cheese and oatmeal are high in calcium. Cottage cheese has 60% more calcium than oatmeal - cottage cheese has 83mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does cottage cheese or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 59 times more iron than cottage cheese - cottage cheese has 0.07mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does cottage cheese or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 240% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and oatmeal has 350mg of potassium.