Brown Rice vs. Cottage Cheese

Nutrition comparison of Cooked Brown Rice and Cottage Cheese


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

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

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

  • Brown rice has 5.6 times less saturated fat than cottage cheese.
  • Brown rice has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more riboflavin and Vitamin B12.
  • Brown rice has signficantly more dietary fiber than cottage cheese.
  • Cottage cheese has signficantly less carbohydrates than brown rice.
  • Cottage cheese is a great source of protein.
  • Cottage cheese is an excellent source of calcium.
Detailed nutritional comparison of brown rice 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.


Image of Brown Rice src
Image of Cottage Cheese src

Calories and Carbs

calories

Brown rice is high in calories and cottage cheese has 20% less calories than brown rice - brown rice has 123 calories per 100 grams and cottage cheese has 98 calories.

For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Cottage Cheese
Protein 9% 46%
Carbohydrates 84% 14%
Fat 7% 40%
Alcohol ~ ~

carbohydrates

Cottage cheese has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.

dietary fiber

Brown rice has signficantly more dietary fiber than cottage cheese - brown rice has 1.6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.

sugar

Brown rice and cottage cheese contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and cottage cheese has 2.7g of sugar.

Protein

protein

Cottage cheese is a great source of protein and it has 306% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and cottage cheese has 11.1g of protein.

Fat

saturated fat

Brown rice has 5.6 times less saturated fat than cottage cheese - brown rice has 0.26g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.

cholesterol

Brown rice has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and brown rice does not contain significant amounts.

Vitamins

Vitamin A

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

Vitamin D

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

Vitamin E

Brown rice and cottage cheese contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.

Vitamin K

Brown rice and cottage cheese contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

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

Brown Rice Cottage Cheese
Thiamin 0.178 MG 0.027 MG
Riboflavin 0.069 MG 0.163 MG
Niacin 2.561 MG 0.099 MG
Pantothenic acid 0.38 MG 0.557 MG
Vitamin B6 0.123 MG 0.046 MG
Folate 9 UG 12 UG
Vitamin B12 ~ 0.43 UG

Minerals

calcium

Cottage cheese is an excellent source of calcium and it has 26 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and cottage cheese has 83mg of calcium.

iron

Brown rice has 700% more iron than cottage cheese - brown rice has 0.56mg of iron per 100 grams and cottage cheese has 0.07mg of iron.

potassium

Brown rice and cottage cheese contain similar amounts of potassium - brown rice has 86mg of potassium per 100 grams and cottage cheese has 104mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both brown rice and cottage cheese contain significant amounts of alpha linoleic acid (ALA).

Brown Rice Cottage Cheese
alpha linoleic acid 0.011 G 0.017 G
Total 0.011 G 0.017 G

omega 6s

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

Brown Rice Cottage Cheese
other omega 6 0.004 G ~
linoleic acid 0.355 G 0.105 G
Total 0.359 G 0.105 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 Brown Rice or Cottage Cheese .

Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .

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FAQ

Does brown rice or cottage cheese contain more calories in 100 grams?
Brown rice is high in calories and cottage cheese has 20% less calories than brown rice - brown rice has 123 calories in 100g and cottage cheese has 98 calories.

Is brown rice or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 310% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and cottage cheese has 11.1g of protein.

Does brown rice or cottage cheese have more carbohydrates?
By weight, cottage cheese has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.

Does brown rice or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 26 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and cottage cheese has 83mg of calcium.