Cottage Cheese vs. Lentils
Nutrition comparison of Cottage Cheese and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and lentils:
- Both cottage cheese and lentils are high in protein.
- Cottage cheese has 4.9 times less carbohydrates than lentil.
- Cottage cheese is an excellent source of calcium.
- Lentil has 31.4 times less saturated fat than cottage cheese.
- Lentil has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more riboflavin and Vitamin B12.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cottage cheese and lentils contain similar amounts of calories - cottage cheese has 98 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, cottage cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Lentils | |
|---|---|---|
| Protein | 46% | 30% |
| Carbohydrates | 14% | 67% |
| Fat | 40% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 4.9 times less carbohydrates than lentil - cottage cheese has 3.4g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - lentil has 7.9g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese and lentils contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both cottage cheese and lentils are high in protein. Cottage cheese has 23% more protein than lentil - cottage cheese has 11.1g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has 31.4 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
cholesterol
Lentil has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than cottage cheese - lentil has 1.5mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has more Vitamin A than lentil - cottage cheese has 37ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Cottage cheese and lentils contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Cottage cheese and lentils contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Lentils and cottage cheese contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more riboflavin and Vitamin B12. Both cottage cheese and lentils contain significant amounts of pantothenic acid.
| Cottage Cheese | Lentils | |
|---|---|---|
| Thiamin | 0.027 MG | 0.169 MG |
| Riboflavin | 0.163 MG | 0.073 MG |
| Niacin | 0.099 MG | 1.06 MG |
| Pantothenic acid | 0.557 MG | 0.638 MG |
| Vitamin B6 | 0.046 MG | 0.178 MG |
| Folate | 12 UG | 181 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 337% more calcium than lentil - cottage cheese has 83mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 46 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 255% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and lentil has 369mg 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, both cottage cheese and lentils contain small amounts of beta-carotene.
| Cottage Cheese | Lentils | |
|---|---|---|
| beta-carotene | 12 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.037 G |
| Total | 0.017 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and lentils contain significant amounts of linoleic acid.
| Cottage Cheese | Lentils | |
|---|---|---|
| linoleic acid | 0.105 G | 0.137 G |
| Total | 0.105 G | 0.137 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 Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Cottage Cheese g
()
|
Daily Values (%) |
Cooked Lentils 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 lentils contain more calories in 100 grams?Cottage cheese and lentils contain similar amounts of calories - cottage cheese has 98 calories in 100g and lentil has 116 calories.
Is cottage cheese or lentils better for protein?
Both cottage cheese and lentils are high in protein. Cottage cheese has 20% more protein than lentil - cottage cheese has 11.1g of protein per 100 grams and lentil has 9g of protein.
Does cottage cheese or lentils have more carbohydrates?
By weight, cottage cheese has 4.9 times fewer carbohydrates than lentil - cottage cheese has 3.4g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does cottage cheese or lentils contain more calcium?
Cottage cheese is a rich source of calcium and it has 340% more calcium than lentil - cottage cheese has 83mg of calcium in 100 grams and lentil has 19mg of calcium.
Does cottage cheese or lentils contain more iron?
Lentil is an abundant source of iron and it has 46 times more iron than cottage cheese - cottage cheese has 0.07mg of iron in 100 grams and lentil has 3.3mg of iron.
Does cottage cheese or lentils contain more potassium?
Lentil is a rich source of potassium and it has 260% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and lentil has 369mg of potassium.