Cottage Cheese vs. Pork
Nutrition comparison of Cottage Cheese and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and pork:
- Both pork and cottage cheese are high in protein.
- Cottage cheese has 4.5 times less cholesterol than pork.
- Cottage cheese is an excellent source of calcium.
- Pork has more thiamin, niacin and Vitamin B6.
- Pork is an excellent source of potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and cottage cheese has 67% less calories than pork - pork has 297 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 pork per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Pork | |
|---|---|---|
| Protein | 46% | 36% |
| Carbohydrates | 14% | ~ |
| Fat | 40% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and pork are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and cottage cheese are high in protein. Pork has 131% more protein than cottage cheese - pork has 25.7g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Pork is high in saturated fat and cottage cheese has 78% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Cottage cheese has 4.5 times less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than cottage cheese - pork has 0.7mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 17 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Pork has 600% more Vitamin D than cottage cheese - pork has 21iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.
Vitamin E
Pork and cottage cheese contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
The B Vitamins
Pork has more thiamin, niacin and Vitamin B6. Both cottage cheese and pork contain significant amounts of riboflavin, pantothenic acid, folate and Vitamin B12.
| Cottage Cheese | Pork | |
|---|---|---|
| Thiamin | 0.027 MG | 0.706 MG |
| Riboflavin | 0.163 MG | 0.22 MG |
| Niacin | 0.099 MG | 4.206 MG |
| Pantothenic acid | 0.557 MG | 0.52 MG |
| Vitamin B6 | 0.046 MG | 0.391 MG |
| Folate | 12 UG | 6 UG |
| Vitamin B12 | 0.43 UG | 0.54 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 277% more calcium than pork - pork has 22mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Pork has 17 times more iron than cottage cheese - pork has 1.3mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Pork is an excellent source of potassium and it has 248% more potassium than cottage cheese - pork has 362mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Pork | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.07 G |
| Total | 0.017 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Pork | |
|---|---|---|
| linoleic acid | 0.105 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.105 G | 1.72 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 Pork (Pork, fresh, ground, cooked) .
Cottage Cheese g
()
|
Daily Values (%) |
Cooked Pork 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 pork or cottage cheese contain more calories in 100 grams?Pork is high in calories and cottage cheese has 70% less calories than pork - pork has 297 calories in 100g and cottage cheese has 98 calories.
Is pork or cottage cheese better for protein?
Both pork and cottage cheese are high in protein. Pork has 130% more protein than cottage cheese - pork has 25.7g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does pork or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 280% more calcium than pork - pork has 22mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does pork or cottage cheese contain more potassium?
Pork is a rich source of potassium and it has 250% more potassium than cottage cheese - pork has 362mg of potassium in 100 grams and cottage cheese has 104mg of potassium.