Cottage Cheese vs. Chickpeas
Nutrition comparison of Cottage Cheese and Cooked Chickpeas
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
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and chickpeas:
- Both cottage cheese and chickpeas are high in calcium and protein.
- Chickpea has 5.3 times less saturated fat than cottage cheese.
- Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more riboflavin and Vitamin B12.
- Chickpea is a great source of iron and potassium.
- Chickpea is an excellent source of dietary fiber.
- Cottage cheese has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and cottage cheese has 40% less calories than chickpea - cottage cheese has 98 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to chickpeas per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Chickpeas | |
|---|---|---|
| Protein | 46% | 21% |
| Carbohydrates | 14% | 65% |
| Fat | 40% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has signficantly less carbohydrates than chickpea - cottage cheese has 3.4g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - chickpea has 7.6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese and chickpeas contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both cottage cheese and chickpeas are high in protein. Cottage cheese has 26% more protein than chickpea - cottage cheese has 11.1g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 5.3 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
cholesterol
Chickpea has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than cottage cheese - chickpea has 1.3mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 36 times more Vitamin A than chickpea - cottage cheese has 37ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Cottage cheese and chickpeas contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Cottage cheese and chickpeas contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Chickpeas and cottage cheese contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more riboflavin and Vitamin B12. Both cottage cheese and chickpeas contain significant amounts of pantothenic acid.
| Cottage Cheese | Chickpeas | |
|---|---|---|
| Thiamin | 0.027 MG | 0.116 MG |
| Riboflavin | 0.163 MG | 0.063 MG |
| Niacin | 0.099 MG | 0.526 MG |
| Pantothenic acid | 0.557 MG | 0.286 MG |
| Vitamin B6 | 0.046 MG | 0.139 MG |
| Folate | 12 UG | 172 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cottage cheese and chickpeas are high in calcium. Cottage cheese has 69% more calcium than chickpea - cottage cheese has 83mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 40 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 180% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and chickpea has 291mg 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, both cottage cheese and chickpeas contain small amounts of beta-carotene.
| Cottage Cheese | Chickpeas | |
|---|---|---|
| beta-carotene | 12 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.043 G |
| Total | 0.017 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Chickpeas | |
|---|---|---|
| linoleic acid | 0.105 G | 1.113 G |
| Total | 0.105 G | 1.113 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 Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Cottage Cheese g
()
|
Daily Values (%) |
Cooked Chickpeas 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 cottage cheese or chickpeas contain more calories in 100 grams?Chickpea is high in calories and cottage cheese has 40% less calories than chickpea - cottage cheese has 98 calories in 100g and chickpea has 164 calories.
Is cottage cheese or chickpeas better for protein?
Both cottage cheese and chickpeas are high in protein. Cottage cheese has 30% more protein than chickpea - cottage cheese has 11.1g of protein per 100 grams and chickpea has 8.9g of protein.
Does cottage cheese or chickpeas have more carbohydrates?
By weight, cottage cheese has signficantly fewer carbohydrates than chickpea - cottage cheese has 3.4g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does cottage cheese or chickpeas contain more calcium?
Both cottage cheese and chickpeas are high in calcium. Cottage cheese has 70% more calcium than chickpea - cottage cheese has 83mg of calcium in 100 grams and chickpea has 49mg of calcium.