Cottage Cheese vs. Yellow Mustard
Nutrition comparison of Cottage Cheese and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and yellow mustard:
- Both cottage cheese and yellow mustard are high in calcium.
- Cottage cheese is a great source of protein.
- Yellow mustard has 7 times less saturated fat than cottage cheese.
- Yellow mustard has more thiamin and niacin, however, cottage cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Yellow mustard has signficantly more iron than cottage cheese.
- Yellow mustard is an excellent source of dietary fiber.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow mustard has 39% less calories than cottage cheese - cottage cheese has 98 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, lighter in carbs and lighter in fat compared to yellow mustard per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for yellow mustard, 21:32:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Yellow Mustard | |
|---|---|---|
| Protein | 46% | 21% |
| Carbohydrates | 14% | 32% |
| Fat | 40% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese and yellow mustard contain similar amounts of carbs - cottage cheese has 3.4g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
The carbs in yellow mustard are made of 72% dietary fiber, 17% sugar and 12% starch, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Yellow mustard is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - yellow mustard has 4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese and yellow mustard contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 197% more protein than yellow mustard - cottage cheese has 11.1g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Yellow mustard has 7 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and cottage cheese are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Yellow mustard has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and yellow mustard does not contain significant amounts.
Vitamins
Vitamin C
Yellow mustard and cottage cheese contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 640% more Vitamin A than yellow mustard - cottage cheese has 37ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.
Vitamin D
Cottage cheese and yellow mustard contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and yellow mustard does not contain significant amounts.
Vitamin E
Cottage cheese and yellow mustard contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Yellow mustard and cottage cheese contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Yellow mustard has more thiamin and niacin, however, cottage cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both cottage cheese and yellow mustard contain significant amounts of Vitamin B6 and folate.
| Cottage Cheese | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.027 MG | 0.177 MG |
| Riboflavin | 0.163 MG | 0.07 MG |
| Niacin | 0.099 MG | 0.565 MG |
| Pantothenic acid | 0.557 MG | 0.254 MG |
| Vitamin B6 | 0.046 MG | 0.07 MG |
| Folate | 12 UG | 7 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cottage cheese and yellow mustard are high in calcium. Cottage cheese has 32% more calcium than yellow mustard - cottage cheese has 83mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Yellow mustard has signficantly more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Yellow mustard has 46% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and yellow mustard has 152mg 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,
| Cottage Cheese | Yellow Mustard | |
|---|---|---|
| beta-carotene | 12 UG | 51 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 113 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.374 G |
| Total | 0.017 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, yellow mustard has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Yellow Mustard | |
|---|---|---|
| linoleic acid | 0.105 G | 0.363 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.105 G | 0.373 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 Yellow Mustard (Mustard, prepared, yellow) .
Cottage Cheese g
()
|
Daily Values (%) |
Yellow Mustard 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 cottage cheese or yellow mustard contain more calories in 100 grams?Yellow mustard has 40% less calories than cottage cheese - cottage cheese has 98 calories in 100g and yellow mustard has 60 calories.
Is cottage cheese or yellow mustard better for protein?
Cottage cheese is a great source of protein and it has 200% more protein than yellow mustard - cottage cheese has 11.1g of protein per 100 grams and yellow mustard has 3.7g of protein.
Does cottage cheese or yellow mustard have more carbohydrates?
By weight, cottage cheese and yellow mustard contain similar amounts of carbs - cottage cheese has 3.4g of carbs for 100g and yellow mustard has 5.8g of carbohydrates. the carbs in yellow mustard are made of 70% dietary fiber, 20% sugar and 10% starch, whereas the carbs in cottage cheese comprise of 100% sugar.
Does cottage cheese or yellow mustard contain more calcium?
Both cottage cheese and yellow mustard are high in calcium. Cottage cheese has 30% more calcium than yellow mustard - cottage cheese has 83mg of calcium in 100 grams and yellow mustard has 63mg of calcium.