Cottage Cheese vs. Peanut Flour
Nutrition comparison of Cottage Cheese and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and peanut flour:
- Both cottage cheese and peanut flour are high in calcium and protein.
- Cottage cheese has 68% less sugar than peanut flour.
- Peanut flour has 26.2 times less saturated fat than cottage cheese.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Peanut flour is a great source of iron.
- Peanut flour is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut flour is high in calories and cottage cheese has 70% less calories than peanut flour - cottage cheese has 98 calories per 100 grams and peanut flour has 327 calories.
| Cottage Cheese | Peanut Flour | |
|---|---|---|
| Protein | 46% | 59% |
| Carbohydrates | 14% | 39% |
| Fat | 40% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and cottage cheese has 90% less carbohydrates than peanut flour - cottage cheese has 3.4g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Peanut flour is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - peanut flour has 15.8g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese has 68% less sugar than peanut flour - cottage cheese has 2.7g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both cottage cheese and peanut flour are high in protein. Peanut flour has 369% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Peanut flour has 26.2 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
cholesterol
Peanut flour has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and peanut flour does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than peanut flour - cottage cheese has 37ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin D
Cottage cheese and peanut flour contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Cottage cheese and peanut flour contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
The B Vitamins
Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
| Cottage Cheese | Peanut Flour | |
|---|---|---|
| Thiamin | 0.027 MG | 0.7 MG |
| Riboflavin | 0.163 MG | 0.48 MG |
| Niacin | 0.099 MG | 27 MG |
| Pantothenic acid | 0.557 MG | 2.744 MG |
| Vitamin B6 | 0.046 MG | 0.504 MG |
| Folate | 12 UG | 248 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cottage cheese and peanut flour are high in calcium. Peanut flour has 69% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Peanut flour is a great source of iron and it has 29 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Peanut flour is an excellent source of potassium and it has 11 times more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and peanut flour contain significant amounts of linoleic acid.
| Cottage Cheese | Peanut Flour | |
|---|---|---|
| linoleic acid | 0.105 G | 0.143 G |
| Total | 0.105 G | 0.143 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 Peanut Flour (Peanut flour, defatted) .
Cottage Cheese g
()
|
Daily Values (%) |
Peanut Flour 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 peanut flour contain more calories in 100 grams?Peanut flour is high in calories and cottage cheese has 70% less calories than peanut flour - cottage cheese has 98 calories in 100g and peanut flour has 327 calories.
Is cottage cheese or peanut flour better for protein?
Both cottage cheese and peanut flour are high in protein. Peanut flour has 370% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and peanut flour has 52.2g of protein.
Does cottage cheese or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and cottage cheese has 90% fewer carbohydrates than peanut flour - cottage cheese has 3.4g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does cottage cheese or peanut flour contain more calcium?
Both cottage cheese and peanut flour are high in calcium. Peanut flour has 70% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does cottage cheese or peanut flour contain more potassium?
Peanut flour is a rich source of potassium and it has 11 times more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and peanut flour has 1290mg of potassium.