Cottage Cheese vs. Grapefruit
Nutrition comparison of Cottage Cheese and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and grapefruit:
- Cottage cheese has 61% less sugar than grapefruit.
- Cottage cheese has 68% less carbohydrates than grapefruit.
- Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Grapefruit has 57% less calories than cottage cheese.
- Grapefruit has 80.8 times less saturated fat than cottage cheese.
- Grapefruit has signficantly more dietary fiber than cottage cheese.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Grapefruit has 57% less calories than cottage cheese - cottage cheese has 98 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to grapefruit per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Grapefruit | |
|---|---|---|
| Protein | 46% | 7% |
| Carbohydrates | 14% | 91% |
| Fat | 40% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 68% less carbohydrates than grapefruit - cottage cheese has 3.4g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Grapefruit has signficantly more dietary fiber than cottage cheese - grapefruit has 1.6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese has 61% less sugar than grapefruit - cottage cheese has 2.7g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 13 times more protein than grapefruit - cottage cheese has 11.1g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Grapefruit has 80.8 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
cholesterol
Grapefruit has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and grapefruit does not contain significant amounts.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has more Vitamin C than cottage cheese - grapefruit has 31.2mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Grapefruit has 57% more Vitamin A than cottage cheese - cottage cheese has 37ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin D
Cottage cheese and grapefruit contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and grapefruit does not contain significant amounts.
Vitamin E
Cottage cheese and grapefruit contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
The B Vitamins
Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12. Both cottage cheese and grapefruit contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Cottage Cheese | Grapefruit | |
|---|---|---|
| Thiamin | 0.027 MG | 0.043 MG |
| Riboflavin | 0.163 MG | 0.031 MG |
| Niacin | 0.099 MG | 0.204 MG |
| Pantothenic acid | 0.557 MG | 0.262 MG |
| Vitamin B6 | 0.046 MG | 0.053 MG |
| Folate | 12 UG | 13 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 277% more calcium than grapefruit - cottage cheese has 83mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Cottage cheese and grapefruit contain similar amounts of iron - cottage cheese has 0.07mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Cottage cheese and grapefruit contain similar amounts of potassium - cottage cheese has 104mg of potassium per 100 grams and grapefruit has 135mg 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 | Grapefruit | |
|---|---|---|
| beta-carotene | 12 UG | 686 UG |
| alpha-carotene | ~ | 3 UG |
| lycopene | ~ | 1419 UG |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cottage cheese has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Cottage Cheese | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.008 G |
| Total | 0.017 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than grapefruit per 100 grams.
| Cottage Cheese | Grapefruit | |
|---|---|---|
| linoleic acid | 0.105 G | 0.029 G |
| Total | 0.105 G | 0.029 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 Grapefruit (Grapefruit, raw, pink and red, all areas) .
Cottage Cheese g
()
|
Daily Values (%) |
Grapefruit 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 cottage cheese or grapefruit contain more calories in 100 grams?Grapefruit has 60% less calories than cottage cheese - cottage cheese has 98 calories in 100g and grapefruit has 42 calories.
Is cottage cheese or grapefruit better for protein?
Cottage cheese is a great source of protein and it has 13 times more protein than grapefruit - cottage cheese has 11.1g of protein per 100 grams and grapefruit has 0.77g of protein.
Does cottage cheese or grapefruit have more carbohydrates?
By weight, cottage cheese has 70% fewer carbohydrates than grapefruit - cottage cheese has 3.4g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does cottage cheese or grapefruit contain more calcium?
Cottage cheese is a rich source of calcium and it has 280% more calcium than grapefruit - cottage cheese has 83mg of calcium in 100 grams and grapefruit has 22mg of calcium.