Cottage Cheese vs. White Beans
Nutrition comparison of Cottage Cheese and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and white beans:
- Both cottage cheese and white beans are high in calcium.
- Cottage cheese has 5.2 times less carbohydrates than white bean.
- Cottage cheese is a great source of protein.
- White bean has 22.2 times less saturated fat than cottage cheese.
- White bean has more thiamin and folate, however, cottage cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cottage cheese and white beans contain similar amounts of calories - cottage cheese has 98 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | White Beans | |
|---|---|---|
| Protein | 46% | 25% |
| Carbohydrates | 14% | 73% |
| Fat | 40% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 5.2 times less carbohydrates than white bean - cottage cheese has 3.4g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - white bean has 4.8g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese and white beans contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 53% more protein than white bean - cottage cheese has 11.1g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 22.2 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
cholesterol
White bean has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than white bean - cottage cheese has 37ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Cottage cheese and white beans contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Cottage cheese and white beans contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
White beans and cottage cheese contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
White bean has more thiamin and folate, however, cottage cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both cottage cheese and white beans contain significant amounts of niacin and Vitamin B6.
| Cottage Cheese | White Beans | |
|---|---|---|
| Thiamin | 0.027 MG | 0.096 MG |
| Riboflavin | 0.163 MG | 0.037 MG |
| Niacin | 0.099 MG | 0.113 MG |
| Pantothenic acid | 0.557 MG | 0.185 MG |
| Vitamin B6 | 0.046 MG | 0.075 MG |
| Folate | 12 UG | 65 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cottage cheese and white beans are high in calcium. Cottage cheese has 14% more calcium than white bean - cottage cheese has 83mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 41 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 337% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.056 G |
| Total | 0.017 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and white beans contain significant amounts of linoleic acid.
| Cottage Cheese | White Beans | |
|---|---|---|
| linoleic acid | 0.105 G | 0.067 G |
| Total | 0.105 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Cottage Cheese g
()
|
Daily Values (%) |
White Beans 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 % |
|
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 % |
|
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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
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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 white beans contain more calories in 100 grams?Cottage cheese and white beans contain similar amounts of calories - cottage cheese has 98 calories in 100g and white bean has 114 calories.
Is cottage cheese or white beans better for protein?
Cottage cheese is a great source of protein and it has 50% more protein than white bean - cottage cheese has 11.1g of protein per 100 grams and white bean has 7.3g of protein.
Does cottage cheese or white beans have more carbohydrates?
By weight, cottage cheese has 5.2 times fewer carbohydrates than white bean - cottage cheese has 3.4g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does cottage cheese or white beans contain more calcium?
Both cottage cheese and white beans are high in calcium. Cottage cheese has 10% more calcium than white bean - cottage cheese has 83mg of calcium in 100 grams and white bean has 73mg of calcium.
Does cottage cheese or white beans contain more potassium?
White bean is a rich source of potassium and it has 340% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and white bean has 454mg of potassium.