Raw Beef vs. Cottage Cheese

Nutrition comparison of Raw Beef and Cottage Cheese


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

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

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

  • Both raw beef and cottage cheese are high in protein.
  • Cottage cheese has 3.5 times less cholesterol than raw beef.
  • Cottage cheese has signficantly less trans fat than raw beef.
  • Cottage cheese is an excellent source of calcium.
  • Raw beef has more niacin, Vitamin B6 and Vitamin B12.
  • Raw beef has signficantly more iron than cottage cheese.
  • Raw beef is a great source of potassium.
Detailed nutritional comparison of raw beef and cottage 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.


Image of Raw Beef src
Image of Cottage Cheese src

Calories and Carbs

calories

Raw beef is high in calories and cottage cheese has 70% less calories than raw beef - raw beef has 332 calories per 100 grams and cottage cheese has 98 calories.

For macronutrient ratios, raw beef is much lighter in protein, lighter in carbs and much heavier in fat compared to cottage cheese per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raw Beef Cottage Cheese
Protein 18% 46%
Carbohydrates ~ 14%
Fat 82% 40%
Alcohol ~ ~

carbohydrates

Both cottage cheese and raw beef are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and raw beef does not contain significant amounts.

sugar

Raw beef has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and raw beef does not contain significant amounts.

Protein

protein

Both raw beef and cottage cheese are high in protein. Raw beef has 29% more protein than cottage cheese - raw beef has 14.4g of protein per 100 grams and cottage cheese has 11.1g of protein.

Fat

saturated fat

Raw beef is high in saturated fat and cottage cheese has 85% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.

trans fat

Cottage cheese has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and cottage cheese does not contain significant amounts.

cholesterol

Cottage cheese has 3.5 times less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.

Vitamins

Vitamin A

Cottage cheese has 825% more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.

Vitamin D

Raw beef and cottage cheese contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.

Vitamin E

Raw beef and cottage cheese contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.

Vitamin K

Raw beef and cottage cheese contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

Raw beef has more niacin, Vitamin B6 and Vitamin B12. Both raw beef and cottage cheese contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.

Raw Beef Cottage Cheese
Thiamin 0.044 MG 0.027 MG
Riboflavin 0.151 MG 0.163 MG
Niacin 3.382 MG 0.099 MG
Pantothenic acid 0.395 MG 0.557 MG
Vitamin B6 0.278 MG 0.046 MG
Folate 9 UG 12 UG
Vitamin B12 2.07 UG 0.43 UG

Minerals

calcium

Cottage cheese is an excellent source of calcium and it has 246% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and cottage cheese has 83mg of calcium.

iron

Raw beef has signficantly more iron than cottage cheese - raw beef has 1.6mg of iron per 100 grams and cottage cheese has 0.07mg of iron.

potassium

Raw beef is a great source of potassium and it has 110% more potassium than cottage cheese - raw beef has 218mg of potassium per 100 grams and cottage cheese has 104mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, raw beef has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.

Raw Beef Cottage Cheese
alpha linoleic acid 0.084 G 0.017 G
Total 0.084 G 0.017 G

omega 6s

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

Raw Beef Cottage Cheese
other omega 6 0.019 G ~
linoleic acid 0.577 G 0.105 G
Total 0.596 G 0.105 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .

Raw Beef g

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FAQ

Does raw beef or cottage cheese contain more calories in 100 grams?
Raw beef is high in calories and cottage cheese has 70% less calories than raw beef - raw beef has 332 calories in 100g and cottage cheese has 98 calories.

Is raw beef or cottage cheese better for protein?
Both raw beef and cottage cheese are high in protein. Raw beef has 30% more protein than cottage cheese - raw beef has 14.4g of protein per 100 grams and cottage cheese has 11.1g of protein.

Does raw beef or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 250% more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and cottage cheese has 83mg of calcium.