Cottage Cheese vs. Water Chestnut
Nutrition comparison of Cottage Cheese and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and water chestnut:
- Cottage cheese has 6 times less carbohydrates than water chestnut.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Water chestnut has 65 times less saturated fat than cottage cheese.
- Water chestnut has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more Vitamin B12.
- Water chestnut is a great source of dietary fiber.
- Water chestnut is an excellent source of potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Water chestnut and cottage cheese contain similar amounts of calories - water chestnut has 97 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 much heavier in fat compared to water chestnut per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Water Chestnut | |
|---|---|---|
| Protein | 46% | 5% |
| Carbohydrates | 14% | 94% |
| Fat | 40% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 6 times less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has more dietary fiber than cottage cheese - water chestnut has 3g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Water chestnut and cottage cheese contain similar amounts of sugar - water chestnut has 4.8g 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 694% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Water chestnut has 65 times less saturated fat than cottage cheese - water chestnut has 0.03g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Water chestnut has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and water chestnut does not contain significant amounts.
Vitamins
Vitamin C
Water chestnut has more Vitamin C than cottage cheese - water chestnut has 4mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has more Vitamin A than water chestnut - cottage cheese has 37ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin D
Cottage cheese and water chestnut contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and cottage cheese contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Water chestnut and cottage cheese contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Water chestnut has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more Vitamin B12. Both cottage cheese and water chestnut contain significant amounts of riboflavin, pantothenic acid and folate.
| Cottage Cheese | Water Chestnut | |
|---|---|---|
| Thiamin | 0.027 MG | 0.14 MG |
| Riboflavin | 0.163 MG | 0.2 MG |
| Niacin | 0.099 MG | 1 MG |
| Pantothenic acid | 0.557 MG | 0.479 MG |
| Vitamin B6 | 0.046 MG | 0.328 MG |
| Folate | 12 UG | 16 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 655% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Water chestnut and cottage cheese contain similar amounts of iron - water chestnut has 0.06mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Water chestnut is an excellent source of potassium and it has 462% more potassium than cottage cheese - water chestnut has 584mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cottage cheese and water chestnut contain significant amounts of alpha linoleic acid (ALA).
| Cottage Cheese | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.01 G |
| Total | 0.017 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than water chestnut per 100 grams.
| Cottage Cheese | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.105 G | 0.032 G |
| Total | 0.105 G | 0.032 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 Water Chestnut (Waterchestnuts, chinese, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Water Chestnut 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 % |
|
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 % |
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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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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% |
|
MG % | |
| UG % |
|
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% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 water chestnut or cottage cheese contain more calories in 100 grams?Water chestnut and cottage cheese contain similar amounts of calories - water chestnut has 97 calories in 100g and cottage cheese has 98 calories.
Is water chestnut or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 690% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does water chestnut or cottage cheese have more carbohydrates?
By weight, cottage cheese has 6 times fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does water chestnut or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 660% more calcium than water chestnut - water chestnut has 11mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does water chestnut or cottage cheese contain more potassium?
Water chestnut is a rich source of potassium and it has 460% more potassium than cottage cheese - water chestnut has 584mg of potassium in 100 grams and cottage cheese has 104mg of potassium.