Cottage Cheese vs. Tomato

Nutrition comparison of Cottage Cheese and Tomato


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

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

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

  • Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12, however, tomato contains more niacin.
  • Cottage cheese is a great source of protein.
  • Cottage cheese is an excellent source of calcium.
  • Tomato has 60.3 times less saturated fat than cottage cheese.
  • Tomato has signficantly less calories than cottage cheese.
  • Tomato is a great source of Vitamin C and potassium.
Detailed nutritional comparison of cottage cheese and tomato 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 Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Tomato src

Calories and Carbs

calories

Tomato has signficantly less calories than cottage cheese - tomato has 18 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 tomato per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Tomato
Protein 46% 17%
Carbohydrates 14% 75%
Fat 40% 9%
Alcohol ~ ~

carbohydrates

Both tomato and cottage cheese are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.

The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.

dietary fiber

Tomato has more dietary fiber than cottage cheese - tomato has 1.2g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.

sugar

Tomato and cottage cheese contain similar amounts of sugar - tomato has 2.6g 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 11 times more protein than tomato - tomato has 0.88g of protein per 100 grams and cottage cheese has 11.1g of protein.

Fat

saturated fat

Tomato has 60.3 times less saturated fat than cottage cheese - tomato has 0.03g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has more Vitamin C than cottage cheese - tomato has 13.7mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.

Vitamin A

Tomato and cottage cheese contain similar amounts of Vitamin A - tomato has 42ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.

Vitamin D

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

Vitamin E

Tomato and cottage cheese contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.

Vitamin K

Tomato has more Vitamin K than cottage cheese - tomato has 7.9ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

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

Cottage Cheese Tomato
Thiamin 0.027 MG 0.037 MG
Riboflavin 0.163 MG 0.019 MG
Niacin 0.099 MG 0.594 MG
Pantothenic acid 0.557 MG 0.089 MG
Vitamin B6 0.046 MG 0.08 MG
Folate 12 UG 15 UG
Vitamin B12 0.43 UG ~

Minerals

calcium

Cottage cheese is an excellent source of calcium and it has 730% more calcium than tomato - tomato has 10mg of calcium per 100 grams and cottage cheese has 83mg of calcium.

iron

Tomato and cottage cheese contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and cottage cheese has 0.07mg of iron.

potassium

Tomato is a great source of potassium and it has 128% more potassium than cottage cheese - tomato has 237mg 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 Tomato
beta-carotene 12 UG 449 UG
alpha-carotene ~ 101 UG
lycopene ~ 2573 UG
lutein + zeaxanthin ~ 123 UG

Omega-3 and Omega-6

omega 3s

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

Cottage Cheese Tomato
alpha linoleic acid 0.017 G 0.003 G
Total 0.017 G 0.003 G

omega 6s

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

Cottage Cheese Tomato
linoleic acid 0.105 G 0.08 G
Total 0.105 G 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .

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