Wheat Flour vs. Cottage Cheese
Nutrition comparison of Wheat Flour and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and cottage cheese:
- Both wheat flour and cottage cheese are high in protein.
- Cottage cheese is an excellent source of calcium.
- Wheat flour has 6 times less saturated fat than cottage cheese.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, cottage cheese contains more Vitamin B12.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and cottage cheese has 73% less calories than wheat flour - wheat flour has 361 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Cottage Cheese | |
|---|---|---|
| Protein | 14% | 46% |
| Carbohydrates | 82% | 14% |
| Fat | 4% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and cottage cheese has 95% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than cottage cheese - wheat flour has 2.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Wheat flour and cottage cheese contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both wheat flour and cottage cheese are high in protein. Wheat flour has a little more protein (8%) than cottage cheese by weight - wheat flour has 12g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Wheat flour has 6 times less saturated fat than cottage cheese - wheat flour has 0.24g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Wheat flour has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than wheat flour - cottage cheese has 37ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Cottage cheese and wheat flour contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and cottage cheese contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Wheat flour and cottage cheese contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, cottage cheese contains more Vitamin B12. Both wheat flour and cottage cheese contain significant amounts of pantothenic acid and Vitamin B6.
| Wheat Flour | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.812 MG | 0.027 MG |
| Riboflavin | 0.512 MG | 0.163 MG |
| Niacin | 7.554 MG | 0.099 MG |
| Pantothenic acid | 0.438 MG | 0.557 MG |
| Vitamin B6 | 0.037 MG | 0.046 MG |
| Folate | 183 UG | 12 UG |
| Vitamin B12 | ~ | 0.43 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 453% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 62 times more iron than cottage cheese - wheat flour has 4.4mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Wheat flour and cottage cheese contain similar amounts of potassium - wheat flour has 100mg 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 wheat flour and cottage cheese contain small amounts of beta-carotene.
| Wheat Flour | Cottage Cheese | |
|---|---|---|
| beta-carotene | 1 UG | 12 UG |
| lutein + zeaxanthin | 79 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Wheat Flour | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.017 G |
| Total | 0.043 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than cottage cheese per 100 grams.
| Wheat Flour | Cottage Cheese | |
|---|---|---|
| linoleic acid | 0.685 G | 0.105 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Wheat Flour 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 wheat flour or cottage cheese contain more calories in 100 grams?Wheat flour is high in calories and cottage cheese has 70% less calories than wheat flour - wheat flour has 361 calories in 100g and cottage cheese has 98 calories.
Is wheat flour or cottage cheese better for protein?
Both wheat flour and cottage cheese are high in protein. Wheat flour has a little more protein ( 10%) than cottage cheese by weight - wheat flour has 12g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does wheat flour or cottage cheese have more carbohydrates?
By weight, wheat flour is high in carbohydrates and cottage cheese has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does wheat flour or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 450% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does wheat flour or cottage cheese contain more iron?
Wheat flour is an abundant source of iron and it has 62 times more iron than cottage cheese - wheat flour has 4.4mg of iron in 100 grams and cottage cheese has 0.07mg of iron.