Cottage Cheese vs. Goat Cheese

Nutrition comparison of Cottage Cheese and Goat Cheese


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

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

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

  • Both cottage cheese and goat cheese are high in calcium and protein.
  • Cottage cheese has 3.6 times less cholesterol than goat cheese.
  • Goat cheese has more thiamin, riboflavin and niacin, however, cottage cheese contains more pantothenic acid and folate.
  • Goat cheese has signficantly more iron than cottage cheese.
  • Goat cheese is an excellent source of Vitamin A.
Detailed nutritional comparison of cottage cheese and goat 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: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Goat Cheese src

Calories and Carbs

calories

Goat cheese is high in calories and cottage cheese has 73% less calories than goat cheese - cottage cheese has 98 calories per 100 grams and goat cheese has 364 calories.

For macronutrient ratios, cottage cheese is much heavier in protein, heavier in carbs and much lighter in fat compared to goat cheese per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Goat Cheese
Protein 46% 24%
Carbohydrates 14% ~
Fat 40% 76%
Alcohol ~ ~

carbohydrates

Both cottage cheese and goat cheese are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.

The carbs in cottage cheese and goat cheese are both made of 100% sugar.

sugar

Cottage cheese and goat cheese contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and goat cheese has 0.12g of sugar.

Protein

protein

Both cottage cheese and goat cheese are high in protein. Goat cheese has 94% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and goat cheese has 21.6g of protein.

Fat

saturated fat

Goat cheese is high in saturated fat and cottage cheese has 92% less saturated fat than goat cheese - cottage cheese has 1.7g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.

cholesterol

Cottage cheese has 3.6 times less cholesterol than goat cheese - cottage cheese has 17mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.

Vitamins

Vitamin A

Goat cheese is an excellent source of Vitamin A and it has 1000% more Vitamin A than cottage cheese - cottage cheese has 37ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.

Vitamin D

Goat cheese has 633% more Vitamin D than cottage cheese - cottage cheese has 3iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.

Vitamin E

Cottage cheese and goat cheese contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Cottage Cheese Goat Cheese
Thiamin 0.027 MG 0.072 MG
Riboflavin 0.163 MG 0.676 MG
Niacin 0.099 MG 1.148 MG
Pantothenic acid 0.557 MG 0.19 MG
Vitamin B6 0.046 MG 0.06 MG
Folate 12 UG 2 UG
Vitamin B12 0.43 UG 0.22 UG

Minerals

calcium

Both cottage cheese and goat cheese are high in calcium. Goat cheese has 259% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and goat cheese has 298mg of calcium.

iron

Goat cheese has signficantly more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and goat cheese has 1.6mg of iron.

potassium

Goat cheese has 52% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and goat cheese has 158mg 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,

Cottage Cheese Goat Cheese
beta-carotene 12 UG 77 UG

Omega-3 and Omega-6

omega 6s

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

Cottage Cheese Goat Cheese
linoleic acid 0.105 G 0.709 G
Total 0.105 G 0.709 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 Goat Cheese (Cheese, goat, semisoft type) .

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FAQ

Does cottage cheese or goat cheese contain more calories in 100 grams?
Goat cheese is high in calories and cottage cheese has 70% less calories than goat cheese - cottage cheese has 98 calories in 100g and goat cheese has 364 calories.

Is cottage cheese or goat cheese better for protein?
Both cottage cheese and goat cheese are high in protein. Goat cheese has 90% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and goat cheese has 21.6g of protein.

Does cottage cheese or goat cheese contain more calcium?
Both cottage cheese and goat cheese are high in calcium. Goat cheese has 260% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and goat cheese has 298mg of calcium.

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