Cottage Cheese vs. Soy Sauce
Nutrition comparison of Cottage Cheese and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and soy sauce:
- Both cottage cheese and soy sauce are high in protein.
- Cottage cheese is an excellent source of calcium.
- Soy sauce has 22.5 times less saturated fat than cottage cheese.
- Soy sauce has more niacin and Vitamin B6, however, cottage cheese contains more Vitamin B12.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy sauce has 46% less calories than cottage cheese - cottage cheese has 98 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, cottage cheese is lighter in protein, lighter in carbs and much heavier in fat compared to soy sauce per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for soy sauce, 56:34:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Soy Sauce | |
|---|---|---|
| Protein | 46% | 56% |
| Carbohydrates | 14% | 34% |
| Fat | 40% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and soy sauce are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has more dietary fiber than cottage cheese - soy sauce has 0.8g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese and soy sauce contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both cottage cheese and soy sauce are high in protein. Cottage cheese has 37% more protein than soy sauce - cottage cheese has 11.1g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has 22.5 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
cholesterol
Soy sauce has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than soy sauce - cottage cheese has 37ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin D
Cottage cheese and soy sauce contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Cottage cheese and soy sauce contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more niacin and Vitamin B6, however, cottage cheese contains more Vitamin B12. Both cottage cheese and soy sauce contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Cottage Cheese | Soy Sauce | |
|---|---|---|
| Thiamin | 0.027 MG | 0.033 MG |
| Riboflavin | 0.163 MG | 0.165 MG |
| Niacin | 0.099 MG | 2.196 MG |
| Pantothenic acid | 0.557 MG | 0.297 MG |
| Vitamin B6 | 0.046 MG | 0.148 MG |
| Folate | 12 UG | 14 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 152% more calcium than soy sauce - cottage cheese has 83mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 19 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Soy sauce is an excellent source of potassium and it has 318% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cottage cheese and soy sauce contain significant amounts of alpha linoleic acid (ALA).
| Cottage Cheese | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.029 G |
| Total | 0.017 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Soy Sauce | |
|---|---|---|
| linoleic acid | 0.105 G | 0.234 G |
| Total | 0.105 G | 0.234 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 Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .
Cottage Cheese g
()
|
Daily Values (%) |
Soy Sauce 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 soy sauce contain more calories in 100 grams?Soy sauce has 50% less calories than cottage cheese - cottage cheese has 98 calories in 100g and soy sauce has 53 calories.
Is cottage cheese or soy sauce better for protein?
Both cottage cheese and soy sauce are high in protein. Cottage cheese has 40% more protein than soy sauce - cottage cheese has 11.1g of protein per 100 grams and soy sauce has 8.1g of protein.
Does cottage cheese or soy sauce have more carbohydrates?
By weight, both cottage cheese and soy sauce are low in carbohydrates - cottage cheese has 3.4g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does cottage cheese or soy sauce contain more calcium?
Cottage cheese is a rich source of calcium and it has 150% more calcium than soy sauce - cottage cheese has 83mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does cottage cheese or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 320% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and soy sauce has 435mg of potassium.