Cottage Cheese vs. Coconut Oil
Nutrition comparison of Cottage Cheese and Coconut Oil
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 oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and coconut oil:
- Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut oil is high in calories and cottage cheese has 89% less calories than coconut oil - coconut oil has 892 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 oil per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Coconut Oil | |
|---|---|---|
| Protein | 46% | ~ |
| Carbohydrates | 14% | ~ |
| Fat | 40% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and coconut oil are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Cottage cheese is a great source of protein and it has more protein than coconut oil - cottage cheese has 11.1g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and cottage cheese has 98% less saturated fat than coconut oil - coconut oil has 82.5g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
trans fat
Both coconut oil and cottage cheese are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Coconut oil has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than coconut oil - cottage cheese has 37ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Cottage cheese and coconut oil contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and cottage cheese contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Coconut oil and cottage cheese contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cottage Cheese | Coconut Oil | |
|---|---|---|
| Thiamin | 0.027 MG | ~ |
| Riboflavin | 0.163 MG | ~ |
| Niacin | 0.099 MG | ~ |
| Pantothenic acid | 0.557 MG | ~ |
| Vitamin B6 | 0.046 MG | ~ |
| Folate | 12 UG | ~ |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 82 times more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Coconut oil and cottage cheese contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Cottage cheese has more potassium than coconut oil - cottage cheese has 104mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cottage cheese and coconut oil contain significant amounts of alpha linoleic acid (ALA).
| Cottage Cheese | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.019 G |
| Total | 0.017 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Coconut Oil | |
|---|---|---|
| linoleic acid | 0.105 G | 1.683 G |
| other omega 6 | ~ | 0.076 G |
| Total | 0.105 G | 1.759 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 Coconut Oil (Oil, coconut) .
Cottage Cheese g
()
|
Daily Values (%) |
Coconut Oil g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 coconut oil or cottage cheese contain more calories in 100 grams?Coconut oil is high in calories and cottage cheese has 90% less calories than coconut oil - coconut oil has 892 calories in 100g and cottage cheese has 98 calories.
Is cottage cheese or coconut oil better for protein?
Cottage cheese is a great source of protein and it has more protein than coconut oil - cottage cheese has 11.1g of protein per 100 grams and coconut oil does not contain significant amounts.
Does coconut oil or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 82 times more calcium than coconut oil - coconut oil has 1mg of calcium in 100 grams and cottage cheese has 83mg of calcium.