Cottage Cheese vs. Peanuts
Nutrition comparison of Cottage Cheese and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and peanuts:
- Both cottage cheese and peanuts are high in calcium and protein.
- Cottage cheese has 5.2 times less carbohydrates than peanut.
- Peanut has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Peanut has signficantly more iron than cottage cheese.
- Peanut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and cottage cheese has 83% less calories than peanut - cottage cheese has 98 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in fat and similar to peanuts for carbs. Cottage cheese has a macronutrient ratio of 46:14:40 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Peanuts | |
|---|---|---|
| Protein | 46% | 16% |
| Carbohydrates | 14% | 14% |
| Fat | 40% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 5.2 times less carbohydrates than peanut - cottage cheese has 3.4g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - peanut has 8.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese and peanuts contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both cottage cheese and peanuts are high in protein. Peanut has 119% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and cottage cheese has 78% less saturated fat than peanut - cottage cheese has 1.7g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and cottage cheese are low in trans fat - peanut has 0.03g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Peanut has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and peanut does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than peanut - cottage cheese has 37ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin D
Cottage cheese and peanuts contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 60 times more Vitamin E than cottage cheese - cottage cheese has 0.08mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
The B Vitamins
Peanut has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and peanuts contain significant amounts of riboflavin and pantothenic acid.
| Cottage Cheese | Peanuts | |
|---|---|---|
| Thiamin | 0.027 MG | 0.152 MG |
| Riboflavin | 0.163 MG | 0.197 MG |
| Niacin | 0.099 MG | 14.355 MG |
| Pantothenic acid | 0.557 MG | 1.011 MG |
| Vitamin B6 | 0.046 MG | 0.466 MG |
| Folate | 12 UG | 97 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cottage cheese and peanuts are high in calcium. Cottage cheese has 43% more calcium than peanut - cottage cheese has 83mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has signficantly more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 510% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cottage cheese and peanuts contain significant amounts of alpha linoleic acid (ALA).
| Cottage Cheese | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.026 G |
| Total | 0.017 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Peanuts | |
|---|---|---|
| linoleic acid | 0.105 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.105 G | 9.719 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cottage Cheese or Peanuts .
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Peanuts (Peanuts, all types, dry-roasted, without salt) .
Cottage Cheese g
()
|
Daily Values (%) |
Peanuts 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 % |
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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% |
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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% |
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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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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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 cottage cheese or peanuts contain more calories in 100 grams?Peanut is high in calories and cottage cheese has 80% less calories than peanut - cottage cheese has 98 calories in 100g and peanut has 587 calories.
Is cottage cheese or peanuts better for protein?
Both cottage cheese and peanuts are high in protein. Peanut has 120% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and peanut has 24.4g of protein.
Does cottage cheese or peanuts contain more calcium?
Both cottage cheese and peanuts are high in calcium. Cottage cheese has 40% more calcium than peanut - cottage cheese has 83mg of calcium in 100 grams and peanut has 58mg of calcium.
Does cottage cheese or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 510% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and peanut has 634mg of potassium.