Cottage Cheese vs. White Sugar
Nutrition comparison of Cottage Cheese and White Sugar
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 sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and white sugar:
- Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White sugar is high in calories and cottage cheese has 75% less calories than white sugar - white sugar has 387 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 white sugar per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | White Sugar | |
|---|---|---|
| Protein | 46% | ~ |
| Carbohydrates | 14% | 100% |
| Fat | 40% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and cottage cheese has 97% less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in white sugar and cottage cheese are both made of 100% sugar.
sugar
White sugar is high in sugar and cottage cheese has 97% less sugar than white sugar - white sugar has 99.8g 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 more protein than white sugar - cottage cheese has 11.1g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
White sugar has less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and white sugar does not contain significant amounts.
cholesterol
White sugar has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than white sugar - cottage cheese has 37ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin D
Cottage cheese and white sugar contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Cottage cheese and white sugar contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cottage Cheese | White Sugar | |
|---|---|---|
| Thiamin | 0.027 MG | ~ |
| Riboflavin | 0.163 MG | 0.019 MG |
| Niacin | 0.099 MG | ~ |
| Pantothenic acid | 0.557 MG | ~ |
| Vitamin B6 | 0.046 MG | ~ |
| Folate | 12 UG | ~ |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 82 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
White sugar and cottage cheese contain similar amounts of iron - white sugar has 0.05mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Cottage cheese has 51 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
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 Sugar (Sugar, granulated) .
Cottage Cheese g
()
|
Daily Values (%) |
White Sugar 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 white sugar or cottage cheese contain more calories in 100 grams?White sugar is high in calories and cottage cheese has 80% less calories than white sugar - white sugar has 387 calories in 100g and cottage cheese has 98 calories.
Is cottage cheese or white sugar better for protein?
Cottage cheese is a great source of protein and it has more protein than white sugar - cottage cheese has 11.1g of protein per 100 grams and white sugar does not contain significant amounts.
Does white sugar or cottage cheese have more carbohydrates?
By weight, white sugar is high in carbohydrates and cottage cheese has 100% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in white sugar and cottage cheese are both made of 100% sugar.
Does white sugar or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 82 times more calcium than white sugar - white sugar has 1mg of calcium in 100 grams and cottage cheese has 83mg of calcium.