Cheddar Cheese vs. Cottage Cheese

Nutrition comparison of Cheddar Cheese and Cottage Cheese


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cheddar cheese versus cottage cheese (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cheddar cheese and cottage cheese:

  • Both cottage cheese and cheddar cheese are high in calcium and protein.
  • Cheddar cheese has more riboflavin, folate and Vitamin B12, however, cottage cheese contains more niacin.
  • Cheddar cheese is an excellent source of Vitamin A.
  • Cottage cheese has 4.8 times less cholesterol than cheddar cheese.
Detailed nutritional comparison of cheddar cheese and cottage cheese 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: Cheddar Cheese (Cheese, cheddar) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.


Image of Cheddar Cheese src
Image of Cottage Cheese src

Calories and Carbs

calories

Cheddar cheese is high in calories and cottage cheese has 76% less calories than cheddar cheese - cottage cheese has 98 calories per 100 grams and cheddar cheese has 403 calories.

For macronutrient ratios, cheddar cheese is much lighter in protein, lighter in carbs and much heavier in fat compared to cottage cheese per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheddar Cheese Cottage Cheese
Protein 23% 46%
Carbohydrates 3% 14%
Fat 74% 40%
Alcohol ~ ~

carbohydrates

Both cottage cheese and cheddar cheese are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.

sugar

Cottage cheese and cheddar cheese contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.

Protein

protein

Both cottage cheese and cheddar cheese are high in protein. Cheddar cheese has 106% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and cheddar cheese has 22.9g of protein.

Fat

saturated fat

Cheddar cheese is high in saturated fat and cottage cheese has 91% less saturated fat than cheddar cheese - cottage cheese has 1.7g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.

cholesterol

Cottage cheese has 4.8 times less cholesterol than cheddar cheese - cottage cheese has 17mg of cholesterol per 100 grams and cheddar cheese has 99mg of cholesterol.

Vitamins

Vitamin A

Cheddar cheese is an excellent source of Vitamin A and it has 811% more Vitamin A than cottage cheese - cottage cheese has 37ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.

Vitamin D

Cheddar cheese has 700% more Vitamin D than cottage cheese - cottage cheese has 3iu of Vitamin D per 100 grams and cheddar cheese has 24iu of Vitamin D.

Vitamin E

Cottage cheese and cheddar cheese contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.

Vitamin K

Cheddar cheese and cottage cheese contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

Cheddar cheese has more riboflavin, folate and Vitamin B12, however, cottage cheese contains more niacin. Both cheddar cheese and cottage cheese contain significant amounts of thiamin, pantothenic acid and Vitamin B6.

Cheddar Cheese Cottage Cheese
Thiamin 0.029 MG 0.027 MG
Riboflavin 0.428 MG 0.163 MG
Niacin 0.059 MG 0.099 MG
Pantothenic acid 0.41 MG 0.557 MG
Vitamin B6 0.066 MG 0.046 MG
Folate 27 UG 12 UG
Vitamin B12 1.1 UG 0.43 UG

Minerals

calcium

Both cottage cheese and cheddar cheese are high in calcium. Cheddar cheese has 755% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.

iron

Cottage cheese and cheddar cheese contain similar amounts of iron - cottage cheese has 0.07mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.

potassium

Cottage cheese and cheddar cheese contain similar amounts of potassium - cottage cheese has 104mg of potassium per 100 grams and cheddar cheese has 76mg 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,

Cheddar Cheese Cottage Cheese
beta-carotene 85 UG 12 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than cottage cheese per 100 grams.

Cheddar Cheese Cottage Cheese
alpha linoleic acid 0.114 G 0.017 G
DHA 0.001 G ~
EPA 0.01 G ~
DPA 0.017 G ~
Total 0.142 G 0.017 G

omega 6s

Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than cottage cheese per 100 grams.

Cheddar Cheese Cottage Cheese
other omega 6 0.036 G ~
linoleic acid 1.171 G 0.105 G
Total 1.207 G 0.105 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 Cheddar Cheese or Cottage Cheese .

Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .

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FAQ

Does cottage cheese or cheddar cheese contain more calories in 100 grams?
Cheddar cheese is high in calories and cottage cheese has 80% less calories than cheddar cheese - cottage cheese has 98 calories in 100g and cheddar cheese has 403 calories.

Is cottage cheese or cheddar cheese better for protein?
Both cottage cheese and cheddar cheese are high in protein. Cheddar cheese has 110% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and cheddar cheese has 22.9g of protein.

Does cottage cheese or cheddar cheese contain more calcium?
Both cottage cheese and cheddar cheese are high in calcium. Cheddar cheese has 760% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.