Cottage Cheese vs. Peas
Nutrition comparison of Cottage Cheese and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and peas:
- Cottage cheese has 3.2 times less carbohydrates than pea.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Pea has 23.2 times less saturated fat than cottage cheese.
- Pea has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peas and cottage cheese contain similar amounts of calories - pea has 81 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Peas | |
|---|---|---|
| Protein | 46% | 26% |
| Carbohydrates | 14% | 69% |
| Fat | 40% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 3.2 times less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - pea has 5.7g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Peas and cottage cheese contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 105% more protein than pea - pea has 5.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Pea has 23.2 times less saturated fat than cottage cheese - pea has 0.07g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Pea has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and pea does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than cottage cheese - pea has 40mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Peas and cottage cheese contain similar amounts of Vitamin A - pea has 38ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and peas contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and pea does not contain significant amounts.
Vitamin E
Peas and cottage cheese contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Pea has more Vitamin K than cottage cheese - pea has 24.8ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Pea has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12. Both cottage cheese and peas contain significant amounts of riboflavin.
| Cottage Cheese | Peas | |
|---|---|---|
| Thiamin | 0.027 MG | 0.266 MG |
| Riboflavin | 0.163 MG | 0.132 MG |
| Niacin | 0.099 MG | 2.09 MG |
| Pantothenic acid | 0.557 MG | 0.104 MG |
| Vitamin B6 | 0.046 MG | 0.169 MG |
| Folate | 12 UG | 65 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 232% more calcium than pea - pea has 25mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Pea has 20 times more iron than cottage cheese - pea has 1.5mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Pea is a great source of potassium and it has 135% more potassium than cottage cheese - pea has 244mg 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,
| Cottage Cheese | Peas | |
|---|---|---|
| beta-carotene | 12 UG | 449 UG |
| alpha-carotene | ~ | 21 UG |
| lutein + zeaxanthin | ~ | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Peas | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.035 G |
| Total | 0.017 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and peas contain significant amounts of linoleic acid.
| Cottage Cheese | Peas | |
|---|---|---|
| linoleic acid | 0.105 G | 0.152 G |
| Total | 0.105 G | 0.152 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 Peas (Peas, green, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Peas 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 peas or cottage cheese contain more calories in 100 grams?Peas and cottage cheese contain similar amounts of calories - pea has 81 calories in 100g and cottage cheese has 98 calories.
Is peas or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 110% more protein than pea - pea has 5.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does peas or cottage cheese have more carbohydrates?
By weight, cottage cheese has 3.2 times fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does peas or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 230% more calcium than pea - pea has 25mg of calcium in 100 grams and cottage cheese has 83mg of calcium.