Cottage Cheese vs. Plums

Nutrition comparison of Cottage Cheese and Plums


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

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

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

  • Cottage cheese has 70% less carbohydrates than plum.
  • Cottage cheese has 73% less sugar than plum.
  • Cottage cheese has more riboflavin, pantothenic acid, folate and Vitamin B12, however, plum contains more niacin.
  • Cottage cheese is a great source of protein.
  • Cottage cheese is an excellent source of calcium.
  • Plum has 100 times less saturated fat than cottage cheese.
  • Plum has 53% less calories than cottage cheese.
  • Plum has signficantly more Vitamin C than cottage cheese.
Detailed nutritional comparison of cottage cheese and plums 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 Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Plums src

Calories and Carbs

calories

Plum has 53% less calories than cottage cheese - plum has 46 calories per 100 grams and cottage cheese has 98 calories.

For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to plums per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Plums
Protein 46% 6%
Carbohydrates 14% 89%
Fat 40% 5%
Alcohol ~ ~

carbohydrates

Cottage cheese has 70% less carbohydrates than plum - plum has 11.4g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.

The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.

dietary fiber

Plum has more dietary fiber than cottage cheese - plum has 1.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.

sugar

Cottage cheese has 73% less sugar than plum - plum has 9.9g 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 14 times more protein than plum - plum has 0.7g of protein per 100 grams and cottage cheese has 11.1g of protein.

Fat

saturated fat

Plum has 100 times less saturated fat than cottage cheese - plum has 0.02g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.

cholesterol

Plum has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and plum does not contain significant amounts.

Vitamins

Vitamin C

Plum has signficantly more Vitamin C than cottage cheese - plum has 9.5mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.

Vitamin A

Plums and cottage cheese contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.

Vitamin D

Cottage cheese and plums contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and plum does not contain significant amounts.

Vitamin E

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

Vitamin K

Plum has more Vitamin K than cottage cheese - plum has 6.4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

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

Cottage Cheese Plums
Thiamin 0.027 MG 0.028 MG
Riboflavin 0.163 MG 0.026 MG
Niacin 0.099 MG 0.417 MG
Pantothenic acid 0.557 MG 0.135 MG
Vitamin B6 0.046 MG 0.029 MG
Folate 12 UG 5 UG
Vitamin B12 0.43 UG ~

Minerals

calcium

Cottage cheese is an excellent source of calcium and it has 12 times more calcium than plum - plum has 6mg of calcium per 100 grams and cottage cheese has 83mg of calcium.

iron

Plums and cottage cheese contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and cottage cheese has 0.07mg of iron.

potassium

Plum has 51% more potassium than cottage cheese - plum has 157mg 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 Plums
beta-carotene 12 UG 190 UG
lutein + zeaxanthin ~ 73 UG

Omega-3 and Omega-6

omega 6s

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

Cottage Cheese Plums
linoleic acid 0.105 G 0.044 G
Total 0.105 G 0.044 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 Plums (Plums, raw) .

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FAQ

Does plums or cottage cheese contain more calories in 100 grams?
Plum has 50% less calories than cottage cheese - plum has 46 calories in 100g and cottage cheese has 98 calories.

Is plums or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 14 times more protein than plum - plum has 0.7g of protein per 100 grams and cottage cheese has 11.1g of protein.

Does plums or cottage cheese have more carbohydrates?
By weight, cottage cheese has 70% fewer carbohydrates than plum - plum has 11.4g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.

Does plums or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 12 times more calcium than plum - plum has 6mg of calcium in 100 grams and cottage cheese has 83mg of calcium.