Wild Rice vs. Cottage Cheese
Nutrition comparison of Cooked Wild Rice and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and cottage cheese:
- Cottage cheese has 5.3 times less carbohydrates than wild rice.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Wild rice has 34 times less saturated fat than cottage cheese.
- Wild rice has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12.
- Wild rice has signficantly more dietary fiber than cottage cheese.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice and cottage cheese contain similar amounts of calories - wild rice has 101 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Cottage Cheese | |
|---|---|---|
| Protein | 15% | 46% |
| Carbohydrates | 82% | 14% |
| Fat | 3% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 5.3 times less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Wild rice has signficantly more dietary fiber than cottage cheese - wild rice has 1.8g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Wild rice and cottage cheese contain similar amounts of sugar - wild rice has 0.73g 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 179% more protein than wild rice - wild rice has 4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Wild rice has 34 times less saturated fat than cottage cheese - wild rice has 0.05g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Wild rice has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than wild rice - cottage cheese has 37ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin D
Cottage cheese and wild rice contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and cottage cheese contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Wild rice and cottage cheese contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Wild rice has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12. Both wild rice and cottage cheese contain significant amounts of riboflavin.
| Wild Rice | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.052 MG | 0.027 MG |
| Riboflavin | 0.087 MG | 0.163 MG |
| Niacin | 1.287 MG | 0.099 MG |
| Pantothenic acid | 0.154 MG | 0.557 MG |
| Vitamin B6 | 0.135 MG | 0.046 MG |
| Folate | 26 UG | 12 UG |
| Vitamin B12 | ~ | 0.43 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 26 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Wild rice has 757% more iron than cottage cheese - wild rice has 0.6mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Wild rice and cottage cheese contain similar amounts of potassium - wild rice has 101mg 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 wild rice and cottage cheese contain small amounts of beta-carotene.
| Wild Rice | Cottage Cheese | |
|---|---|---|
| beta-carotene | 2 UG | 12 UG |
| lutein + zeaxanthin | 64 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Wild Rice | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.017 G |
| Total | 0.095 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, both wild rice and cottage cheese contain significant amounts of linoleic acid.
| Wild Rice | Cottage Cheese | |
|---|---|---|
| linoleic acid | 0.119 G | 0.105 G |
| Total | 0.119 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: Wild Rice (Wild rice, cooked) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Cooked Wild Rice 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 wild rice or cottage cheese contain more calories in 100 grams?Wild rice and cottage cheese contain similar amounts of calories - wild rice has 101 calories in 100g and cottage cheese has 98 calories.
Is wild rice or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 180% more protein than wild rice - wild rice has 4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does wild rice or cottage cheese have more carbohydrates?
By weight, cottage cheese has 5.3 times fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does wild rice or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 26 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and cottage cheese has 83mg of calcium.