Quinoa vs. Cottage Cheese
Nutrition comparison of Cooked Quinoa and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and cottage cheese:
- Cottage cheese has 5.3 times less carbohydrates than quinoa.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Quinoa has 6.4 times less saturated fat than cottage cheese.
- Quinoa has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12.
- Quinoa has signficantly more iron than cottage cheese.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and cottage cheese has 18% less calories than quinoa - quinoa has 120 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Cottage Cheese | |
|---|---|---|
| Protein | 15% | 46% |
| Carbohydrates | 71% | 14% |
| Fat | 15% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 5.3 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than cottage cheese - quinoa has 2.8g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Quinoa and cottage cheese contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 153% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Quinoa has 6.4 times less saturated fat than cottage cheese - quinoa has 0.23g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Quinoa has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than quinoa - cottage cheese has 37ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin D
Cottage cheese and quinoa contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and cottage cheese contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
The B Vitamins
Quinoa has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12. Both quinoa and cottage cheese contain significant amounts of riboflavin.
| Quinoa | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.107 MG | 0.027 MG |
| Riboflavin | 0.11 MG | 0.163 MG |
| Niacin | 0.412 MG | 0.099 MG |
| Pantothenic acid | ~ | 0.557 MG |
| Vitamin B6 | 0.123 MG | 0.046 MG |
| Folate | 42 UG | 12 UG |
| Vitamin B12 | ~ | 0.43 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 388% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Quinoa has signficantly more iron than cottage cheese - quinoa has 1.5mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Quinoa has 65% more potassium than cottage cheese - quinoa has 172mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both quinoa and cottage cheese contain small amounts of beta-carotene.
| Quinoa | Cottage Cheese | |
|---|---|---|
| beta-carotene | 3 UG | 12 UG |
| lutein + zeaxanthin | 53 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than cottage cheese per 100 grams.
| Quinoa | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.017 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than cottage cheese per 100 grams.
| Quinoa | Cottage Cheese | |
|---|---|---|
| linoleic acid | 0.974 G | 0.105 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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: Quinoa (Quinoa, cooked) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Cooked Quinoa g
()
|
Daily Values (%) |
Cottage Cheese 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 quinoa or cottage cheese contain more calories in 100 grams?Quinoa is high in calories and cottage cheese has 20% less calories than quinoa - quinoa has 120 calories in 100g and cottage cheese has 98 calories.
Is quinoa or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 150% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does quinoa or cottage cheese have more carbohydrates?
By weight, cottage cheese has 5.3 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in cottage cheese comprise of 100% sugar.
Does quinoa or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 390% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and cottage cheese has 83mg of calcium.