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.
Detailed nutritional comparison of cottage cheese and canned tuna 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 Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Canned Tuna src

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 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 Canned Tuna .

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) .

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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.