Cottage Cheese vs. Black Beans
Nutrition comparison of Cottage Cheese and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and black beans:
- Black bean has 21.9 times less saturated fat than cottage cheese.
- Black bean has more thiamin, niacin and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12.
- Black bean has signficantly more iron than cottage cheese.
- Black bean is an excellent source of dietary fiber and potassium.
- Cottage cheese has 3.9 times less carbohydrates than black bean.
- 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 Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cottage cheese and black beans contain similar amounts of calories - cottage cheese has 98 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, cottage cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Black Beans | |
|---|---|---|
| Protein | 46% | 26% |
| Carbohydrates | 14% | 71% |
| Fat | 40% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 3.9 times less carbohydrates than black bean - cottage cheese has 3.4g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - black bean has 6.9g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese and black beans contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 84% more protein than black bean - cottage cheese has 11.1g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 21.9 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than cottage cheese - black bean has 2.7mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has more Vitamin A than black bean - cottage cheese has 37ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Cottage cheese and black beans contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Cottage cheese and black beans contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and cottage cheese contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Black bean has more thiamin, niacin and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12. Both cottage cheese and black beans contain significant amounts of riboflavin and Vitamin B6.
| Cottage Cheese | Black Beans | |
|---|---|---|
| Thiamin | 0.027 MG | 0.14 MG |
| Riboflavin | 0.163 MG | 0.12 MG |
| Niacin | 0.099 MG | 0.62 MG |
| Pantothenic acid | 0.557 MG | 0.184 MG |
| Vitamin B6 | 0.046 MG | 0.055 MG |
| Folate | 12 UG | 61 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 137% more calcium than black bean - cottage cheese has 83mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 196% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.057 G |
| Total | 0.017 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and black beans contain significant amounts of linoleic acid.
| Cottage Cheese | Black Beans | |
|---|---|---|
| linoleic acid | 0.105 G | 0.068 G |
| Total | 0.105 G | 0.068 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 Black Beans (Beans, black turtle, mature seeds, canned) .
Cottage Cheese g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cottage cheese or black beans contain more calories in 100 grams?Cottage cheese and black beans contain similar amounts of calories - cottage cheese has 98 calories in 100g and black bean has 91 calories.
Is cottage cheese or black beans better for protein?
Cottage cheese is a great source of protein and it has 80% more protein than black bean - cottage cheese has 11.1g of protein per 100 grams and black bean has 6g of protein.
Does cottage cheese or black beans have more carbohydrates?
By weight, cottage cheese has 3.9 times fewer carbohydrates than black bean - cottage cheese has 3.4g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does cottage cheese or black beans contain more calcium?
Cottage cheese is a rich source of calcium and it has 140% more calcium than black bean - cottage cheese has 83mg of calcium in 100 grams and black bean has 35mg of calcium.
Does cottage cheese or black beans contain more potassium?
Black bean is a rich source of potassium and it has 200% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and black bean has 308mg of potassium.