Cottage Cheese vs. Soy Flour
Nutrition comparison of Cottage Cheese and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and soy flour:
- Both cottage cheese and soy flour are high in calcium and protein.
- Cottage cheese has 71% less sugar than soy flour.
- Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Soy flour 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 Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and cottage cheese has 74% less calories than soy flour - cottage cheese has 98 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, cottage cheese is lighter in protein, lighter in carbs and heavier in fat compared to soy flour per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Soy Flour | |
|---|---|---|
| Protein | 46% | 50% |
| Carbohydrates | 14% | 31% |
| Fat | 40% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and cottage cheese has 89% less carbohydrates than soy flour - cottage cheese has 3.4g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - soy flour has 16g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese has 71% less sugar than soy flour - cottage cheese has 2.7g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Both cottage cheese and soy flour are high in protein. Soy flour has 348% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Cottage cheese and soy flour contain similar amounts of saturated fat - cottage cheese has 1.7g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
cholesterol
Soy flour has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has 17 times more Vitamin A than soy flour - cottage cheese has 37ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin D
Cottage cheese and soy flour contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Vitamin E
Cottage cheese and soy flour contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Soy flour and cottage cheese contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and soy flour contain significant amounts of riboflavin.
| Cottage Cheese | Soy Flour | |
|---|---|---|
| Thiamin | 0.027 MG | 1.088 MG |
| Riboflavin | 0.163 MG | 0.28 MG |
| Niacin | 0.099 MG | 2.95 MG |
| Pantothenic acid | 0.557 MG | 1.55 MG |
| Vitamin B6 | 0.046 MG | 1.05 MG |
| Folate | 12 UG | 289 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cottage cheese and soy flour are high in calcium. Soy flour has 243% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 116 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Soy flour is an excellent source of potassium and it has 19 times more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and soy flour has 2090mg 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 soy flour contain significant amounts of beta-carotene.
| Cottage Cheese | Soy Flour | |
|---|---|---|
| beta-carotene | 12 UG | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.555 G |
| Total | 0.017 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Soy Flour | |
|---|---|---|
| linoleic acid | 0.105 G | 3.66 G |
| other omega 6 | ~ | 0.025 G |
| Total | 0.105 G | 3.685 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 Soy Flour (Soy flour, low-fat) .
Cottage Cheese g
()
|
Daily Values (%) |
Soy Flour g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 soy flour contain more calories in 100 grams?Soy flour is high in calories and cottage cheese has 70% less calories than soy flour - cottage cheese has 98 calories in 100g and soy flour has 372 calories.
Is cottage cheese or soy flour better for protein?
Both cottage cheese and soy flour are high in protein. Soy flour has 350% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and soy flour has 49.8g of protein.
Does cottage cheese or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and cottage cheese has 90% fewer carbohydrates than soy flour - cottage cheese has 3.4g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in cottage cheese comprise of 100% sugar.
Does cottage cheese or soy flour contain more calcium?
Both cottage cheese and soy flour are high in calcium. Soy flour has 240% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does cottage cheese or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 116 times more iron than cottage cheese - cottage cheese has 0.07mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does cottage cheese or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 19 times more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and soy flour has 2090mg of potassium.