Cheese vs. Cottage Cheese

Nutrition comparison of Cheese and Cottage Cheese


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

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

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

  • Both cheese and cottage cheese are high in calcium and protein.
  • Cheese is an excellent source of Vitamin A.
  • Cottage cheese has 4.5 times less cholesterol than cheese.
  • Cottage cheese has more pantothenic acid, however, cheese contains more Vitamin B12.
Detailed nutritional comparison of cheese 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: Cheese (Cheese, Mexican blend) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Cottage Cheese src

Calories and Carbs

calories

Cheese is high in calories and cottage cheese has 74% less calories than cheese - cheese has 384 calories per 100 grams and cottage cheese has 98 calories.

For macronutrient ratios, cheese is much lighter in protein, lighter in carbs and much heavier in fat compared to cottage cheese per calorie. Cheese has a macronutrient ratio of 25:0:75 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Cottage Cheese
Protein 25% 46%
Carbohydrates ~ 14%
Fat 75% 40%
Alcohol ~ ~

carbohydrates

Both cheese and cottage cheese are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.

sugar

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

Protein

protein

Both cheese and cottage cheese are high in protein. Cheese has 112% more protein than cottage cheese - cheese has 23.5g of protein per 100 grams and cottage cheese has 11.1g of protein.

Fat

saturated fat

Cheese is high in saturated fat and cottage cheese has 89% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.

cholesterol

Cottage cheese has 4.5 times less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.

Vitamins

Vitamin A

Cheese is an excellent source of Vitamin A and it has 370% more Vitamin A than cottage cheese - cheese has 174ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.

Vitamin D

Cheese has 600% more Vitamin D than cottage cheese - cheese has 21iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.

Vitamin E

Cheese and cottage cheese contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.

Vitamin K

Cheese and cottage cheese contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

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

Cheese Cottage Cheese
Thiamin 0.023 MG 0.027 MG
Riboflavin 0.318 MG 0.163 MG
Niacin 0.114 MG 0.099 MG
Pantothenic acid 0.249 MG 0.557 MG
Vitamin B6 0.061 MG 0.046 MG
Folate 13 UG 12 UG
Vitamin B12 1.23 UG 0.43 UG

Minerals

calcium

Both cheese and cottage cheese are high in calcium. Cheese has 694% more calcium than cottage cheese - cheese has 659mg of calcium per 100 grams and cottage cheese has 83mg of calcium.

iron

Cheese has 743% more iron than cottage cheese - cheese has 0.59mg of iron per 100 grams and cottage cheese has 0.07mg of iron.

potassium

Cheese and cottage cheese contain similar amounts of potassium - cheese has 85mg 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,

Cheese Cottage Cheese
beta-carotene 56 UG 12 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.

Cheese Cottage Cheese
alpha linoleic acid 0.332 G 0.017 G
Total 0.332 G 0.017 G

omega 6s

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

Cheese Cottage Cheese
linoleic acid 0.532 G 0.105 G
Total 0.532 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: Cheese (Cheese, Mexican blend) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .

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FAQ

Does cheese or cottage cheese contain more calories in 100 grams?
Cheese is high in calories and cottage cheese has 70% less calories than cheese - cheese has 384 calories in 100g and cottage cheese has 98 calories.

Is cheese or cottage cheese better for protein?
Both cheese and cottage cheese are high in protein. Cheese has 110% more protein than cottage cheese - cheese has 23.5g of protein per 100 grams and cottage cheese has 11.1g of protein.

Does cheese or cottage cheese contain more calcium?
Both cheese and cottage cheese are high in calcium. Cheese has 690% more calcium than cottage cheese - cheese has 659mg of calcium in 100 grams and cottage cheese has 83mg of calcium.

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