Oats vs. Cottage Cheese
Nutrition comparison of Oats and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and cottage cheese:
- Both oats and cottage cheese are high in calcium and protein.
- Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Oat is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and cottage cheese has 75% less calories than oat - oat has 389 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Oats has a macronutrient ratio of 17:67:16 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Cottage Cheese | |
|---|---|---|
| Protein | 17% | 46% |
| Carbohydrates | 67% | 14% |
| Fat | 16% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and cottage cheese has 95% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - oat has 10.6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Oat has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and cottage cheese are high in protein. Oat has 52% more protein than cottage cheese - oat has 16.9g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Oats and cottage cheese contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Oat has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than oat - cottage cheese has 37ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Cottage cheese and oats contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Cottage cheese and oats contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both oats and cottage cheese contain significant amounts of riboflavin.
| Oats | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.763 MG | 0.027 MG |
| Riboflavin | 0.139 MG | 0.163 MG |
| Niacin | 0.961 MG | 0.099 MG |
| Pantothenic acid | 1.349 MG | 0.557 MG |
| Vitamin B6 | 0.119 MG | 0.046 MG |
| Folate | 56 UG | 12 UG |
| Vitamin B12 | ~ | 0.43 UG |
Minerals
calcium
Both oats and cottage cheese are high in calcium. Cottage cheese has 54% more calcium than oat - oat has 54mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Oat is an excellent source of iron and it has 66 times more iron than cottage cheese - oat has 4.7mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Oat is an excellent source of potassium and it has 313% more potassium than cottage cheese - oat has 429mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Oats | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.017 G |
| Total | 0.111 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than cottage cheese per 100 grams.
| Oats | Cottage Cheese | |
|---|---|---|
| linoleic acid | 2.424 G | 0.105 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Oats g
()
|
Daily Values (%) |
Cottage Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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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% |
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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 oats or cottage cheese contain more calories in 100 grams?Oat is high in calories and cottage cheese has 80% less calories than oat - oat has 389 calories in 100g and cottage cheese has 98 calories.
Is oats or cottage cheese better for protein?
Both oats and cottage cheese are high in protein. Oat has 50% more protein than cottage cheese - oat has 16.9g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does oats or cottage cheese have more carbohydrates?
By weight, oat is high in carbohydrates and cottage cheese has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does oats or cottage cheese contain more calcium?
Both oats and cottage cheese are high in calcium. Cottage cheese has 50% more calcium than oat - oat has 54mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does oats or cottage cheese contain more iron?
Oat is an abundant source of iron and it has 66 times more iron than cottage cheese - oat has 4.7mg of iron in 100 grams and cottage cheese has 0.07mg of iron.
Does oats or cottage cheese contain more potassium?
Oat is a rich source of potassium and it has 310% more potassium than cottage cheese - oat has 429mg of potassium in 100 grams and cottage cheese has 104mg of potassium.