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.
Detailed nutritional comparison of wheat flour and cottage cheese is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Wheat Flour src
Image of Cottage Cheese src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wheat Flour or Cottage Cheese .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .

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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.