Barley vs. Cottage Cheese
Nutrition comparison of Barley and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and cottage cheese:
- Both barley and cottage cheese are high in protein.
- Barley has 6 times less saturated fat than cottage cheese.
- Barley has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more Vitamin B12.
- Barley is a great source of iron and potassium.
- Barley is an excellent source of dietary fiber.
- Cottage cheese is an excellent source of calcium.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Barley is high in calories and cottage cheese has 72% less calories than barley - barley has 352 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, barley is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Barley has a macronutrient ratio of 11:86:3 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Cottage Cheese | |
|---|---|---|
| Protein | 11% | 46% |
| Carbohydrates | 86% | 14% |
| Fat | 3% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and cottage cheese has 96% less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Barley is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - barley has 15.6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Barley and cottage cheese contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both barley and cottage cheese are high in protein. Barley is very similar to barley for protein - barley has 9.9g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Barley has 6 times less saturated fat than cottage cheese - barley has 0.24g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Barley has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and barley does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has 36 times more Vitamin A than barley - barley has 1ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and barley contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and barley does not contain significant amounts.
Vitamin E
Barley and cottage cheese contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Barley and cottage cheese contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Barley has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more Vitamin B12. Both barley and cottage cheese contain significant amounts of riboflavin, pantothenic acid and folate.
| Barley | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.191 MG | 0.027 MG |
| Riboflavin | 0.114 MG | 0.163 MG |
| Niacin | 4.604 MG | 0.099 MG |
| Pantothenic acid | 0.282 MG | 0.557 MG |
| Vitamin B6 | 0.26 MG | 0.046 MG |
| Folate | 23 UG | 12 UG |
| Vitamin B12 | ~ | 0.43 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 186% more calcium than barley - barley has 29mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Barley is a great source of iron and it has 34 times more iron than cottage cheese - barley has 2.5mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Barley is a great source of potassium and it has 169% more potassium than cottage cheese - barley has 280mg 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 barley and cottage cheese contain small amounts of beta-carotene.
| Barley | Cottage Cheese | |
|---|---|---|
| beta-carotene | 13 UG | 12 UG |
| lutein + zeaxanthin | 160 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, barley has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Barley | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.017 G |
| Total | 0.055 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, barley has more linoleic acid than cottage cheese per 100 grams.
| Barley | Cottage Cheese | |
|---|---|---|
| linoleic acid | 0.505 G | 0.105 G |
| Total | 0.505 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: Barley (Barley, pearled, raw) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Barley 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 % |
|
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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 barley or cottage cheese contain more calories in 100 grams?Barley is high in calories and cottage cheese has 70% less calories than barley - barley has 352 calories in 100g and cottage cheese has 98 calories.
Is barley or cottage cheese better for protein?
Both barley and cottage cheese are high in protein. Barley is very similar to barley for protein - barley has 9.9g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does barley or cottage cheese have more carbohydrates?
By weight, barley is high in carbohydrates and cottage cheese has 100% fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does barley or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 190% more calcium than barley - barley has 29mg of calcium in 100 grams and cottage cheese has 83mg of calcium.