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.
Detailed nutritional comparison of cottage cheese and black pepper is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cottage Cheese src
Image of Black Pepper src

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, 13:78:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Black Pepper
Protein 46% 13%
Carbohydrates 14% 78%
Fat 40% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cottage Cheese or Black Pepper .

Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Black Pepper (Spices, pepper, black) .

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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.