Whole Wheat Bread vs. Cottage Cheese
Nutrition comparison of Whole Wheat Bread and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and cottage cheese:
- Both whole wheat bread and cottage cheese are high in calcium and protein.
- Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and cottage cheese has 63% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Cottage Cheese | |
|---|---|---|
| Protein | 20% | 46% |
| Carbohydrates | 66% | 14% |
| Fat | 14% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and cottage cheese has 92% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - whole wheat bread has 7.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Whole wheat bread and cottage cheese contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both whole wheat bread and cottage cheese are high in protein. Whole wheat bread has 20% more protein than cottage cheese - whole wheat bread has 13.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Whole wheat bread and cottage cheese contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and cottage cheese contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has more Vitamin A than whole wheat bread - cottage cheese has 37ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Cottage cheese and whole wheat bread contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and cottage cheese contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Whole wheat bread and cottage cheese contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both whole wheat bread and cottage cheese contain significant amounts of riboflavin and pantothenic acid.
| Whole Wheat Bread | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.279 MG | 0.027 MG |
| Riboflavin | 0.131 MG | 0.163 MG |
| Niacin | 4.042 MG | 0.099 MG |
| Pantothenic acid | 0.336 MG | 0.557 MG |
| Vitamin B6 | 0.263 MG | 0.046 MG |
| Folate | 75 UG | 12 UG |
| Vitamin B12 | ~ | 0.43 UG |
Minerals
calcium
Both whole wheat bread and cottage cheese are high in calcium. Whole wheat bread has 24% more calcium than cottage cheese - whole wheat bread has 103mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 34 times more iron than cottage cheese - whole wheat bread has 2.5mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 121% more potassium than cottage cheese - whole wheat bread has 230mg 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 whole wheat bread and cottage cheese contain small amounts of beta-carotene.
| Whole Wheat Bread | Cottage Cheese | |
|---|---|---|
| beta-carotene | 1 UG | 12 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Whole Wheat Bread | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.017 G |
| Total | 0.205 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than cottage cheese per 100 grams.
| Whole Wheat Bread | Cottage Cheese | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.105 G |
| Total | 1.669 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 Whole Wheat Bread or Cottage Cheese .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Cottage Cheese 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 % |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
|
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 % |
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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 whole wheat bread or cottage cheese contain more calories in 100 grams?Whole wheat bread is high in calories and cottage cheese has 60% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and cottage cheese has 98 calories.
Is whole wheat bread or cottage cheese better for protein?
Both whole wheat bread and cottage cheese are high in protein. Whole wheat bread has 20% more protein than cottage cheese - whole wheat bread has 13.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does whole wheat bread or cottage cheese have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and cottage cheese has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does whole wheat bread or cottage cheese contain more calcium?
Both whole wheat bread and cottage cheese are high in calcium. Whole wheat bread has 20% more calcium than cottage cheese - whole wheat bread has 103mg of calcium in 100 grams and cottage cheese has 83mg of calcium.