Almond Milk vs. Cottage Cheese

Nutrition comparison of Almond Milk and Cottage Cheese


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

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

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

  • Both cottage cheese and almond milk are high in calcium.
  • Almond milk has 20.4 times less saturated fat than cottage cheese.
  • Almond milk has signficantly less calories than cottage cheese.
  • Almond milk has signficantly more Vitamin E than cottage cheese.
  • Cottage cheese has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Cottage cheese is a great source of protein.
Detailed nutritional comparison of almond milk and cottage cheese 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.


Image of Almond Milk src
Image of Cottage Cheese src

Calories and Carbs

calories

Almond milk has signficantly less calories than cottage cheese - cottage cheese has 98 calories per 100 grams and almond milk has 15 calories.

For macronutrient ratios, almond milk is much lighter in protein, heavier in carbs and heavier in fat compared to cottage cheese per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Milk Cottage Cheese
Protein 10% 46%
Carbohydrates 34% 14%
Fat 56% 40%
Alcohol ~ ~

carbohydrates

Both cottage cheese and almond milk are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.

The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in cottage cheese comprise of 100% sugar.

dietary fiber

Almond milk has more dietary fiber than cottage cheese - almond milk has 0.2g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.

sugar

Cottage cheese and almond milk contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and almond milk has 0.81g of sugar.



Protein

protein

Cottage cheese is a great source of protein and it has 26 times more protein than almond milk - cottage cheese has 11.1g of protein per 100 grams and almond milk has 0.4g of protein.

Fat

saturated fat

Almond milk has 20.4 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.

cholesterol

Almond milk has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and almond milk does not contain significant amounts.

Vitamins

Vitamin A

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

Vitamin D

Almond milk has 12 times more Vitamin D than cottage cheese - cottage cheese has 3iu of Vitamin D per 100 grams and almond milk has 41iu of Vitamin D.

Vitamin E

Almond milk has signficantly more Vitamin E than cottage cheese - cottage cheese has 0.08mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.

The B Vitamins

Cottage cheese has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both almond milk and cottage cheese contain significant amounts of niacin.

Almond Milk Cottage Cheese
Thiamin ~ 0.027 MG
Riboflavin 0.01 MG 0.163 MG
Niacin 0.07 MG 0.099 MG
Pantothenic acid 0.01 MG 0.557 MG
Vitamin B6 ~ 0.046 MG
Folate 1 UG 12 UG
Vitamin B12 ~ 0.43 UG

Minerals

calcium

Both cottage cheese and almond milk are high in calcium. Almond milk has 122% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and almond milk has 184mg of calcium.

iron

Cottage cheese and almond milk contain similar amounts of iron - cottage cheese has 0.07mg of iron per 100 grams and almond milk has 0.28mg of iron.

potassium

Cottage cheese and almond milk contain similar amounts of potassium - cottage cheese has 104mg of potassium per 100 grams and almond milk has 67mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Almond Milk Cottage Cheese
other omega 6 0.001 G ~
linoleic acid 0.252 G 0.105 G
Total 0.253 G 0.105 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .

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