Cottage Cheese vs. Raw Pumpkin Seeds
Nutrition comparison of Cottage Cheese and Raw Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and raw pumpkin seeds:
- Both cottage cheese and raw pumpkin seeds are high in calcium and protein.
- Cottage cheese has 68% less carbohydrates than raw pumpkin seed.
- Raw pumpkin seed has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12.
- Raw pumpkin seed 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and cottage cheese has 82% less calories than raw pumpkin seed - cottage cheese has 98 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 46% | 20% |
| Carbohydrates | 14% | 7% |
| Fat | 40% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 68% less carbohydrates than raw pumpkin seed - cottage cheese has 3.4g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Raw pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - raw pumpkin seed has 6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese and raw pumpkin seeds contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both cottage cheese and raw pumpkin seeds are high in protein. Raw pumpkin seed has 172% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and cottage cheese has 80% less saturated fat than raw pumpkin seed - cottage cheese has 1.7g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
cholesterol
Raw pumpkin seed has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than cottage cheese - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 36 times more Vitamin A than raw pumpkin seed - cottage cheese has 37ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin D
Cottage cheese and raw pumpkin seeds contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 26 times more Vitamin E than cottage cheese - cottage cheese has 0.08mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Raw pumpkin seed has more Vitamin K than cottage cheese - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Raw pumpkin seed has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12. Both cottage cheese and raw pumpkin seeds contain significant amounts of riboflavin.
| Cottage Cheese | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.027 MG | 0.273 MG |
| Riboflavin | 0.163 MG | 0.153 MG |
| Niacin | 0.099 MG | 4.987 MG |
| Pantothenic acid | 0.557 MG | ~ |
| Vitamin B6 | 0.046 MG | 0.143 MG |
| Folate | 12 UG | 58 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cottage cheese and raw pumpkin seeds are high in calcium. Cottage cheese has 80% more calcium than raw pumpkin seed - cottage cheese has 83mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 125 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Raw pumpkin seed is an excellent source of potassium and it has 678% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and raw pumpkin seed has 809mg 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 raw pumpkin seeds contain small amounts of beta-carotene.
| Cottage Cheese | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 12 UG | 9 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 74 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.12 G |
| Total | 0.017 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.105 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 0.105 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Cottage Cheese g
()
|
Daily Values (%) |
Raw Pumpkin Seeds 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 raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and cottage cheese has 80% less calories than raw pumpkin seed - cottage cheese has 98 calories in 100g and raw pumpkin seed has 559 calories.
Is cottage cheese or raw pumpkin seeds better for protein?
Both cottage cheese and raw pumpkin seeds are high in protein. Raw pumpkin seed has 170% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Does cottage cheese or raw pumpkin seeds contain more calcium?
Both cottage cheese and raw pumpkin seeds are high in calcium. Cottage cheese has 80% more calcium than raw pumpkin seed - cottage cheese has 83mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does cottage cheese or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 125 times more iron than cottage cheese - cottage cheese has 0.07mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does cottage cheese or raw pumpkin seeds contain more potassium?
Raw pumpkin seed is a rich source of potassium and it has 680% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.