Cottage Cheese vs. Chicken Breast
Nutrition comparison of Cottage Cheese and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and chicken breast:
- Both chicken breast and cottage cheese are high in protein.
- Chicken breast has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more folate.
- Chicken breast is a great source of potassium.
- Cottage cheese has 4 times less cholesterol than chicken breast.
- Cottage cheese is an excellent source of calcium.
- For omega-3 fatty acids, chicken breast has more dha than cottage cheese.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and cottage cheese has 41% less calories than chicken breast - chicken breast has 165 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 chicken breast per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Chicken Breast | |
|---|---|---|
| Protein | 46% | 79% |
| Carbohydrates | 14% | ~ |
| Fat | 40% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and chicken breast are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and cottage cheese are high in protein. Chicken breast has 179% more protein than cottage cheese - chicken breast has 31g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Chicken breast and cottage cheese contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Cottage cheese has 4 times less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.
Vitamins
Vitamin A
Cottage cheese has 517% more Vitamin A than chicken breast - chicken breast has 6ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Chicken breast and cottage cheese contain similar amounts of Vitamin D - chicken breast has 5iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.
Vitamin E
Chicken breast and cottage cheese contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Chicken breast and cottage cheese contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Chicken breast has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more folate. Both cottage cheese and chicken breast contain significant amounts of riboflavin, pantothenic acid and Vitamin B12.
| Cottage Cheese | Chicken Breast | |
|---|---|---|
| Thiamin | 0.027 MG | 0.07 MG |
| Riboflavin | 0.163 MG | 0.114 MG |
| Niacin | 0.099 MG | 13.712 MG |
| Pantothenic acid | 0.557 MG | 0.965 MG |
| Vitamin B6 | 0.046 MG | 0.6 MG |
| Folate | 12 UG | 4 UG |
| Vitamin B12 | 0.43 UG | 0.34 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 453% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Chicken breast has 13 times more iron than cottage cheese - chicken breast has 1mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Chicken breast is a great source of potassium and it has 146% more potassium than cottage cheese - chicken breast has 256mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more DHA than cottage cheese per 100 grams. Both cottage cheese and chicken breast contain significant amounts of alpha linoleic acid (ALA).
| Cottage Cheese | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.017 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.105 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.105 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Cottage Cheese g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 chicken breast or cottage cheese contain more calories in 100 grams?Chicken breast is high in calories and cottage cheese has 40% less calories than chicken breast - chicken breast has 165 calories in 100g and cottage cheese has 98 calories.
Is chicken breast or cottage cheese better for protein?
Both chicken breast and cottage cheese are high in protein. Chicken breast has 180% more protein than cottage cheese - chicken breast has 31g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does chicken breast or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 450% more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and cottage cheese has 83mg of calcium.