Cottage Cheese vs. Almond Butter
Nutrition comparison of Cottage Cheese and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and almond butter:
- Both almond butter and cottage cheese are high in calcium and protein.
- Almond butter has more riboflavin, niacin and folate, however, cottage cheese contains more Vitamin B12.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Cottage cheese has 4.5 times less carbohydrates than almond butter.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and cottage cheese has 84% less calories than almond butter - almond butter has 614 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in fat and similar to almond butter for carbs. Cottage cheese has a macronutrient ratio of 46:14:40 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Almond Butter | |
|---|---|---|
| Protein | 46% | 13% |
| Carbohydrates | 14% | 11% |
| Fat | 40% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 4.5 times less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - almond butter has 10.3g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Almond butter and cottage cheese contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both almond butter and cottage cheese are high in protein. Almond butter has 88% more protein than cottage cheese - almond butter has 21g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and cottage cheese has 74% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Almond butter has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than almond butter - cottage cheese has 37ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin D
Cottage cheese and almond butter contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 301 times more Vitamin E than cottage cheese - almond butter has 24.2mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
The B Vitamins
Almond butter has more riboflavin, niacin and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and almond butter contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cottage Cheese | Almond Butter | |
|---|---|---|
| Thiamin | 0.027 MG | 0.041 MG |
| Riboflavin | 0.163 MG | 0.939 MG |
| Niacin | 0.099 MG | 3.155 MG |
| Pantothenic acid | 0.557 MG | 0.318 MG |
| Vitamin B6 | 0.046 MG | 0.103 MG |
| Folate | 12 UG | 53 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both almond butter and cottage cheese are high in calcium. Almond butter has 318% more calcium than cottage cheese - almond butter has 347mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Almond butter is an excellent source of iron and it has 48 times more iron than cottage cheese - almond butter has 3.5mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 619% more potassium than cottage cheese - almond butter has 748mg of potassium per 100 grams and cottage cheese has 104mg 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 almond butter contain small amounts of beta-carotene.
| Cottage Cheese | Almond Butter | |
|---|---|---|
| beta-carotene | 12 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cottage cheese has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Cottage Cheese | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.007 G |
| Total | 0.017 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Almond Butter | |
|---|---|---|
| linoleic acid | 0.105 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.105 G | 13.616 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 Almond Butter (Nuts, almond butter, plain, with salt added) .
Cottage Cheese g
()
|
Daily Values (%) |
Almond Butter g
()
|
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|---|---|---|---|---|---|---|---|
| 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 almond butter or cottage cheese contain more calories in 100 grams?Almond butter is high in calories and cottage cheese has 80% less calories than almond butter - almond butter has 614 calories in 100g and cottage cheese has 98 calories.
Is almond butter or cottage cheese better for protein?
Both almond butter and cottage cheese are high in protein. Almond butter has 90% more protein than cottage cheese - almond butter has 21g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does almond butter or cottage cheese contain more calcium?
Both almond butter and cottage cheese are high in calcium. Almond butter has 320% more calcium than cottage cheese - almond butter has 347mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does almond butter or cottage cheese contain more iron?
Almond butter is an abundant source of iron and it has 48 times more iron than cottage cheese - almond butter has 3.5mg of iron in 100 grams and cottage cheese has 0.07mg of iron.
Does almond butter or cottage cheese contain more potassium?
Almond butter is a rich source of potassium and it has 620% more potassium than cottage cheese - almond butter has 748mg of potassium in 100 grams and cottage cheese has 104mg of potassium.