Cottage Cheese vs. Canned Tuna
Nutrition comparison of Cottage Cheese and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and canned tuna:
- Both canned tuna and cottage cheese are high in protein.
- Canned tuna is a great source of potassium.
- Cottage cheese has more riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Cottage cheese is an excellent source of calcium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and cottage cheese has 23% less calories than canned tuna - canned tuna has 128 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much lighter in protein, heavier in carbs and heavier in fat compared to canned tuna per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Canned Tuna | |
|---|---|---|
| Protein | 46% | 78% |
| Carbohydrates | 14% | ~ |
| Fat | 40% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and canned tuna are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and cottage cheese are high in protein. Canned tuna has 112% more protein than cottage cheese - canned tuna has 23.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Canned tuna and cottage cheese contain similar amounts of saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Canned tuna and cottage cheese contain similar amounts of cholesterol - canned tuna has 42mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.
Vitamins
Vitamin A
Cottage cheese has 517% more Vitamin A than canned tuna - canned tuna has 6ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and canned tuna contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Cottage cheese and canned tuna contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Cottage cheese has more riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both cottage cheese and canned tuna contain significant amounts of thiamin.
| Cottage Cheese | Canned Tuna | |
|---|---|---|
| Thiamin | 0.027 MG | 0.008 MG |
| Riboflavin | 0.163 MG | 0.044 MG |
| Niacin | 0.099 MG | 5.799 MG |
| Pantothenic acid | 0.557 MG | 0.124 MG |
| Vitamin B6 | 0.046 MG | 0.217 MG |
| Folate | 12 UG | 2 UG |
| Vitamin B12 | 0.43 UG | 1.17 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 493% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Canned tuna has 12 times more iron than cottage cheese - canned tuna has 0.97mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Canned tuna is a great source of potassium and it has 128% more potassium than cottage cheese - canned tuna has 237mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more alpha linoleic acid (ALA), DHA, EPA and DPA than cottage cheese per 100 grams.
| Cottage Cheese | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.017 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and canned tuna contain significant amounts of linoleic acid.
| Cottage Cheese | Canned Tuna | |
|---|---|---|
| linoleic acid | 0.105 G | 0.055 G |
| other omega 6 | ~ | 0.051 G |
| Total | 0.105 G | 0.106 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 Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Cottage Cheese g
()
|
Daily Values (%) |
Canned Tuna 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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 canned tuna or cottage cheese contain more calories in 100 grams?Canned tuna is high in calories and cottage cheese has 20% less calories than canned tuna - canned tuna has 128 calories in 100g and cottage cheese has 98 calories.
Is canned tuna or cottage cheese better for protein?
Both canned tuna and cottage cheese are high in protein. Canned tuna has 110% more protein than cottage cheese - canned tuna has 23.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does canned tuna or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 490% more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and cottage cheese has 83mg of calcium.