Cottage Cheese vs. Chicken

Nutrition comparison of Cottage Cheese and Cooked Chicken


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 (100g each) below using 2020 USDA and NIH data[1].

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

  • Both chicken and cottage cheese are high in protein.
  • Chicken has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cottage cheese contains more folate.
  • Chicken is an excellent source of potassium.
  • Cottage cheese has 5.2 times less cholesterol than chicken.
  • Cottage cheese is an excellent source of calcium.
Detailed nutritional comparison of cottage cheese and chicken 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 (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Chicken src

Calories and Carbs

calories

Chicken is high in calories and cottage cheese has 48% less calories than chicken - chicken has 189 calories per 100 grams and cottage cheese has 98 calories.

For macronutrient ratios, cottage cheese is heavier in carbs, lighter in fat and similar to chicken for protein. Cottage cheese has a macronutrient ratio of 46:14:40 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Chicken
Protein 46% 49%
Carbohydrates 14% ~
Fat 40% 51%
Alcohol ~ ~

carbohydrates

Both cottage cheese and chicken are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and chicken does not contain significant amounts.

sugar

Chicken has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and chicken does not contain significant amounts.

Protein

protein

Both chicken and cottage cheese are high in protein. Chicken has 109% more protein than cottage cheese - chicken has 23.3g of protein per 100 grams and cottage cheese has 11.1g of protein.

Fat

saturated fat

Cottage cheese has 45% less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.

trans fat

Both chicken and cottage cheese are low in trans fat - chicken has 0.09g of trans fat per 100 grams and cottage cheese does not contain significant amounts.

cholesterol

Cottage cheese has 5.2 times less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.

Vitamins

Vitamin A

Cottage cheese has more Vitamin A than chicken - cottage cheese has 37ug of Vitamin A per 100 grams and chicken does not contain significant amounts.

Vitamin D

Cottage cheese and chicken contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and chicken does not contain significant amounts.

Vitamin E

Chicken and cottage cheese contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.

Vitamin K

Chicken and cottage cheese contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

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

Cottage Cheese Chicken
Thiamin 0.027 MG 0.121 MG
Riboflavin 0.163 MG 0.302 MG
Niacin 0.099 MG 7.107 MG
Pantothenic acid 0.557 MG 1.327 MG
Vitamin B6 0.046 MG 0.538 MG
Folate 12 UG 2 UG
Vitamin B12 0.43 UG 0.51 UG

Minerals

calcium

Cottage cheese is an excellent source of calcium and it has 938% more calcium than chicken - chicken has 8mg of calcium per 100 grams and cottage cheese has 83mg of calcium.

iron

Chicken has 12 times more iron than cottage cheese - chicken has 0.93mg of iron per 100 grams and cottage cheese has 0.07mg of iron.

potassium

Chicken is an excellent source of potassium and it has 551% more potassium than cottage cheese - chicken has 677mg 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 has more alpha linoleic acid (ALA), DHA and DPA than cottage cheese per 100 grams.

Cottage Cheese Chicken
alpha linoleic acid 0.017 G 0.1 G
DHA ~ 0.031 G
EPA ~ 0.008 G
DPA ~ 0.016 G
Total 0.017 G 0.155 G

omega 6s

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

Cottage Cheese Chicken
linoleic acid 0.105 G 1.818 G
other omega 6 ~ 0.02 G
Total 0.105 G 1.838 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 (Chicken, ground, crumbles, cooked, pan-browned) .

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FAQ

Does chicken or cottage cheese contain more calories in 100 grams?
Chicken is high in calories and cottage cheese has 50% less calories than chicken - chicken has 189 calories in 100g and cottage cheese has 98 calories.

Is chicken or cottage cheese better for protein?
Both chicken and cottage cheese are high in protein. Chicken has 110% more protein than cottage cheese - chicken has 23.3g of protein per 100 grams and cottage cheese has 11.1g of protein.

Does chicken or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 940% more calcium than chicken - chicken has 8mg of calcium in 100 grams and cottage cheese has 83mg of calcium.

Does chicken or cottage cheese contain more potassium?
Chicken is a rich source of potassium and it has 550% more potassium than cottage cheese - chicken has 677mg of potassium in 100 grams and cottage cheese has 104mg of potassium.