Cottage Cheese vs. Salmon

Nutrition comparison of Cottage Cheese and Salmon


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

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

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

  • Both cottage cheese and salmon are high in protein.
  • Cottage cheese is an excellent source of calcium.
  • Salmon has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, cottage cheese contains more folate.
  • Salmon is an excellent source of Vitamin D and potassium.
Detailed nutritional comparison of cottage cheese and salmon 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 Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Salmon src

Calories and Carbs

calories

Salmon is high in calories and cottage cheese has 23% less calories than salmon - cottage cheese has 98 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, cottage cheese is much lighter in protein, heavier in carbs and heavier in fat compared to salmon per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Salmon
Protein 46% 67%
Carbohydrates 14% ~
Fat 40% 33%
Alcohol ~ ~

carbohydrates

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

sugar

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

Protein

protein

Both cottage cheese and salmon are high in protein. Salmon has 84% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Cottage cheese and salmon contain similar amounts of saturated fat - cottage cheese has 1.7g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and cottage cheese are low in trans fat - salmon has 0.03g of trans fat per 100 grams and cottage cheese does not contain significant amounts.

cholesterol

Cottage cheese and salmon contain similar amounts of cholesterol - cottage cheese has 17mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.

Vitamins

Vitamin A

Cottage cheese and salmon contain similar amounts of Vitamin A - cottage cheese has 37ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.

Vitamin D

Salmon is an excellent source of Vitamin D and it has 144 times more Vitamin D than cottage cheese - cottage cheese has 3iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.

Vitamin E

Cottage cheese and salmon contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Salmon and cottage cheese contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

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

Cottage Cheese Salmon
Thiamin 0.027 MG 0.08 MG
Riboflavin 0.163 MG 0.105 MG
Niacin 0.099 MG 7.995 MG
Pantothenic acid 0.557 MG 1.03 MG
Vitamin B6 0.046 MG 0.611 MG
Folate 12 UG 4 UG
Vitamin B12 0.43 UG 4.15 UG

Minerals

calcium

Cottage cheese is an excellent source of calcium and it has 10 times more calcium than salmon - cottage cheese has 83mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Cottage cheese and salmon contain similar amounts of iron - cottage cheese has 0.07mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Salmon is an excellent source of potassium and it has 252% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than cottage cheese per 100 grams.

Cottage Cheese Salmon
alpha linoleic acid 0.017 G 0.047 G
DHA ~ 0.333 G
EPA ~ 0.182 G
DPA ~ 0.047 G
Total 0.017 G 0.609 G

omega 6s

Comparing omega-6 fatty acids, both cottage cheese and salmon contain significant amounts of linoleic acid.

Cottage Cheese Salmon
linoleic acid 0.105 G 0.081 G
other omega 6 ~ 0.004 G
Total 0.105 G 0.085 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cottage Cheese or Salmon .

Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Salmon (Fish, salmon, pink, raw) .

Cottage Cheese g

()
Daily Values (%)

Salmon g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does cottage cheese or salmon contain more calories in 100 grams?
Salmon is high in calories and cottage cheese has 20% less calories than salmon - cottage cheese has 98 calories in 100g and salmon has 127 calories.

Is cottage cheese or salmon better for protein?
Both cottage cheese and salmon are high in protein. Salmon has 80% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and salmon has 20.5g of protein.

Does cottage cheese or salmon contain more calcium?
Cottage cheese is a rich source of calcium and it has 10 times more calcium than salmon - cottage cheese has 83mg of calcium in 100 grams and salmon has 7mg of calcium.

Does cottage cheese or salmon contain more potassium?
Salmon is a rich source of potassium and it has 250% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and salmon has 366mg of potassium.