Cottage Cheese vs. Pumpkin Seeds
Nutrition comparison of Cottage Cheese and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and pumpkin seeds:
- Both pumpkin seeds and cottage cheese are high in calcium and protein.
- Cottage cheese has 53% less saturated fat than pumpkin seed.
- Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12.
- Pumpkin seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and cottage cheese has 78% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and similar to pumpkin seeds for fat. Cottage cheese has a macronutrient ratio of 46:14:40 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Pumpkin Seeds | |
|---|---|---|
| Protein | 46% | 16% |
| Carbohydrates | 14% | 46% |
| Fat | 40% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and cottage cheese has 94% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - pumpkin seed has 18.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Pumpkin seed has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and cottage cheese are high in protein. Pumpkin seed has 67% more protein than cottage cheese - pumpkin seed has 18.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Cottage cheese has 53% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and cottage cheese contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 11 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and pumpkin seeds contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Cottage cheese and pumpkin seeds contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12. Both cottage cheese and pumpkin seeds contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Cottage Cheese | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.027 MG | 0.034 MG |
| Riboflavin | 0.163 MG | 0.052 MG |
| Niacin | 0.099 MG | 0.286 MG |
| Pantothenic acid | 0.557 MG | 0.056 MG |
| Vitamin B6 | 0.046 MG | 0.037 MG |
| Folate | 12 UG | 9 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both pumpkin seeds and cottage cheese are high in calcium. Cottage cheese has 51% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 46 times more iron than cottage cheese - pumpkin seed has 3.3mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 784% more potassium than cottage cheese - pumpkin seed has 919mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.077 G |
| Total | 0.017 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.105 G | 8.759 G |
| Total | 0.105 G | 8.759 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cottage Cheese g
()
|
Daily Values (%) |
Pumpkin Seeds 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 % |
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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 pumpkin seeds or cottage cheese contain more calories in 100 grams?Pumpkin seed is high in calories and cottage cheese has 80% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and cottage cheese has 98 calories.
Is pumpkin seeds or cottage cheese better for protein?
Both pumpkin seeds and cottage cheese are high in protein. Pumpkin seed has 70% more protein than cottage cheese - pumpkin seed has 18.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does pumpkin seeds or cottage cheese have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and cottage cheese has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does pumpkin seeds or cottage cheese contain more calcium?
Both pumpkin seeds and cottage cheese are high in calcium. Cottage cheese has 50% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does pumpkin seeds or cottage cheese contain more iron?
Pumpkin seed is an abundant source of iron and it has 46 times more iron than cottage cheese - pumpkin seed has 3.3mg of iron in 100 grams and cottage cheese has 0.07mg of iron.
Does pumpkin seeds or cottage cheese contain more potassium?
Pumpkin seed is a rich source of potassium and it has 780% more potassium than cottage cheese - pumpkin seed has 919mg of potassium in 100 grams and cottage cheese has 104mg of potassium.