Cottage Cheese vs. Black Pepper
Nutrition comparison of Cottage Cheese and Black Pepper
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 pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and black pepper:
- Both black pepper and cottage cheese are high in calcium and protein.
- Black pepper has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cottage cheese contains more Vitamin B12.
- Black pepper is an excellent source of Vitamin K, dietary fiber, iron and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Black pepper is high in calories and cottage cheese has 61% less calories than black pepper - black pepper has 251 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 black pepper per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for black pepper, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Black Pepper | |
|---|---|---|
| Protein | 46% | 10% |
| Carbohydrates | 14% | 78% |
| Fat | 40% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and cottage cheese has 95% less carbohydrates than black pepper - black pepper has 64g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Black pepper is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - black pepper has 25.3g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Black pepper and cottage cheese contain similar amounts of sugar - black pepper has 0.64g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both black pepper and cottage cheese are high in protein. Black pepper is very similar to black pepper for protein - black pepper has 10.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Black pepper and cottage cheese contain similar amounts of saturated fat - black pepper has 1.4g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Black pepper has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and black pepper does not contain significant amounts.
Vitamins
Vitamin A
Black pepper and cottage cheese contain similar amounts of Vitamin A - black pepper has 27ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and black pepper contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and black pepper does not contain significant amounts.
Vitamin E
Black pepper and cottage cheese contain similar amounts of Vitamin E - black pepper has 1mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has more Vitamin K than cottage cheese - black pepper has 163.7ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Black pepper has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cottage cheese contains more Vitamin B12. Both cottage cheese and black pepper contain significant amounts of riboflavin and folate.
| Cottage Cheese | Black Pepper | |
|---|---|---|
| Thiamin | 0.027 MG | 0.108 MG |
| Riboflavin | 0.163 MG | 0.18 MG |
| Niacin | 0.099 MG | 1.143 MG |
| Pantothenic acid | 0.557 MG | 1.399 MG |
| Vitamin B6 | 0.046 MG | 0.291 MG |
| Folate | 12 UG | 17 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both black pepper and cottage cheese are high in calcium. Black pepper has 434% more calcium than cottage cheese - black pepper has 443mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Black pepper is an excellent source of iron and it has 137 times more iron than cottage cheese - black pepper has 9.7mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Black pepper is an excellent source of potassium and it has 11 times more potassium than cottage cheese - black pepper has 1329mg 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 | Black Pepper | |
|---|---|---|
| beta-carotene | 12 UG | 310 UG |
| alpha-carotene | ~ | 12 UG |
| lycopene | ~ | 20 UG |
| lutein + zeaxanthin | ~ | 454 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black pepper has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Black Pepper | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.152 G |
| Total | 0.017 G | 0.152 G |
omega 6s
Comparing omega-6 fatty acids, black pepper has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Black Pepper | |
|---|---|---|
| linoleic acid | 0.105 G | 0.694 G |
| Total | 0.105 G | 0.694 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 Pepper (Spices, pepper, black) .
Cottage Cheese g
()
|
Daily Values (%) |
Black Pepper 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 % |
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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 % |
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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 % |
|
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 black pepper or cottage cheese contain more calories in 100 grams?Black pepper is high in calories and cottage cheese has 60% less calories than black pepper - black pepper has 251 calories in 100g and cottage cheese has 98 calories.
Is black pepper or cottage cheese better for protein?
Both black pepper and cottage cheese are high in protein. Black pepper is very similar to black pepper for protein - black pepper has 10.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does black pepper or cottage cheese have more carbohydrates?
By weight, black pepper is high in carbohydrates and cottage cheese has 100% fewer carbohydrates than black pepper - black pepper has 64g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does black pepper or cottage cheese contain more calcium?
Both black pepper and cottage cheese are high in calcium. Black pepper has 430% more calcium than cottage cheese - black pepper has 443mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does black pepper or cottage cheese contain more iron?
Black pepper is an abundant source of iron and it has 137 times more iron than cottage cheese - black pepper has 9.7mg of iron in 100 grams and cottage cheese has 0.07mg of iron.
Does black pepper or cottage cheese contain more potassium?
Black pepper is a rich source of potassium and it has 11 times more potassium than cottage cheese - black pepper has 1329mg of potassium in 100 grams and cottage cheese has 104mg of potassium.