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.
Detailed nutritional comparison of cottage cheese and chicken breast 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Chicken Breast src

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 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 Chicken Breast .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.

Compare Food