Cottage Cheese vs. Apple
Nutrition comparison of Cottage Cheese and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and apple:
- Apple has 60.3 times less saturated fat than cottage cheese.
- Apple is a great source of dietary fiber.
- Cottage cheese has 3 times less carbohydrates than apple.
- Cottage cheese has 74% less sugar than apple.
- Cottage cheese has more riboflavin, pantothenic acid, 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple has 47% less calories than cottage cheese - apple has 52 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 apple per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Apple | |
|---|---|---|
| Protein | 46% | 2% |
| Carbohydrates | 14% | 96% |
| Fat | 40% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 3 times less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than cottage cheese - apple has 2.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese has 74% less sugar than apple - apple has 10.4g 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 41 times more protein than apple - apple has 0.26g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Apple has 60.3 times less saturated fat than cottage cheese - apple has 0.03g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Apple has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has more Vitamin C than cottage cheese - apple has 4.6mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 11 times more Vitamin A than apple - apple has 3ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and apple contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and apple does not contain significant amounts.
Vitamin E
Apple and cottage cheese contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Apple and cottage cheese contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more riboflavin, pantothenic acid, folate and Vitamin B12. Both cottage cheese and apple contain significant amounts of thiamin, niacin and Vitamin B6.
| Cottage Cheese | Apple | |
|---|---|---|
| Thiamin | 0.027 MG | 0.017 MG |
| Riboflavin | 0.163 MG | 0.026 MG |
| Niacin | 0.099 MG | 0.091 MG |
| Pantothenic acid | 0.557 MG | 0.061 MG |
| Vitamin B6 | 0.046 MG | 0.041 MG |
| Folate | 12 UG | 3 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 12 times more calcium than apple - apple has 6mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Apple and cottage cheese contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Apple and cottage cheese contain similar amounts of potassium - apple has 107mg 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,
| Cottage Cheese | Apple | |
|---|---|---|
| beta-carotene | 12 UG | 27 UG |
| lutein + zeaxanthin | ~ | 29 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cottage cheese and apple contain significant amounts of alpha linoleic acid (ALA).
| Cottage Cheese | Apple | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.009 G |
| Total | 0.017 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than apple per 100 grams.
| Cottage Cheese | Apple | |
|---|---|---|
| linoleic acid | 0.105 G | 0.043 G |
| Total | 0.105 G | 0.043 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
Cottage Cheese g
()
|
Daily Values (%) |
Apple 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 apple or cottage cheese contain more calories in 100 grams?Apple has 50% less calories than cottage cheese - apple has 52 calories in 100g and cottage cheese has 98 calories.
Is apple or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 41 times more protein than apple - apple has 0.26g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does apple or cottage cheese have more carbohydrates?
By weight, cottage cheese has 3 times fewer carbohydrates than apple - apple has 13.8g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
Does apple or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 12 times more calcium than apple - apple has 6mg of calcium in 100 grams and cottage cheese has 83mg of calcium.