Cottage Cheese vs. Coconut Cream

Nutrition comparison of Cottage Cheese and Coconut Cream


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

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

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

  • Coconut cream is a great source of dietary fiber and iron.
  • Coconut cream is an excellent source of potassium.
  • Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12, however, coconut cream contains more niacin.
  • Cottage cheese is a great source of protein.
  • Cottage cheese is an excellent source of calcium.
Detailed nutritional comparison of cottage cheese and coconut cream 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 Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Coconut Cream src

Calories and Carbs

calories

Coconut cream is high in calories and cottage cheese has 70% less calories than coconut cream - coconut cream has 330 calories per 100 grams and cottage cheese has 98 calories.

For macronutrient ratios, cottage cheese is much heavier in protein, heavier in carbs and much lighter in fat compared to coconut cream per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Coconut Cream
Protein 46% 4%
Carbohydrates 14% 8%
Fat 40% 88%
Alcohol ~ ~

carbohydrates

Coconut cream and cottage cheese contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.

dietary fiber

Coconut cream is a great source of dietary fiber and it has more dietary fiber than cottage cheese - coconut cream has 2.2g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.

sugar

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

Protein

protein

Cottage cheese is a great source of protein and it has 206% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and cottage cheese has 11.1g of protein.

Fat

saturated fat

Coconut cream is high in saturated fat and cottage cheese has 94% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.

cholesterol

Coconut cream has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and coconut cream does not contain significant amounts.

Vitamins

Vitamin C

Coconut cream has more Vitamin C than cottage cheese - coconut cream has 2.8mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.

Vitamin A

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

Vitamin D

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

Vitamin E

Cottage cheese and coconut cream contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.

The B Vitamins

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

Cottage Cheese Coconut Cream
Thiamin 0.027 MG 0.03 MG
Riboflavin 0.163 MG ~
Niacin 0.099 MG 0.89 MG
Pantothenic acid 0.557 MG 0.261 MG
Vitamin B6 0.046 MG 0.047 MG
Folate 12 UG 23 UG
Vitamin B12 0.43 UG ~

Minerals

calcium

Cottage cheese is an excellent source of calcium and it has 655% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and cottage cheese has 83mg of calcium.

iron

Coconut cream is a great source of iron and it has 31 times more iron than cottage cheese - coconut cream has 2.3mg of iron per 100 grams and cottage cheese has 0.07mg of iron.

potassium

Coconut cream is an excellent source of potassium and it has 213% more potassium than cottage cheese - coconut cream has 325mg of potassium per 100 grams and cottage cheese has 104mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Cottage Cheese Coconut Cream
linoleic acid 0.105 G 0.379 G
Total 0.105 G 0.379 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 Coconut Cream .

Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .

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FAQ

Does coconut cream or cottage cheese contain more calories in 100 grams?
Coconut cream is high in calories and cottage cheese has 70% less calories than coconut cream - coconut cream has 330 calories in 100g and cottage cheese has 98 calories.

Is coconut cream or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 210% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and cottage cheese has 11.1g of protein.

Does coconut cream or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 660% more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and cottage cheese has 83mg of calcium.

Does coconut cream or cottage cheese contain more potassium?
Coconut cream is a rich source of potassium and it has 210% more potassium than cottage cheese - coconut cream has 325mg of potassium in 100 grams and cottage cheese has 104mg of potassium.