Cottage Cheese vs. Watermelon
Nutrition comparison of Cottage Cheese and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and watermelon:
- Cottage cheese has more riboflavin, pantothenic acid, folate and Vitamin B12.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Watermelon has 106.3 times less saturated fat than cottage cheese.
- Watermelon has 69% less calories than cottage cheese.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 69% less calories than cottage cheese - watermelon has 30 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 watermelon per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Watermelon | |
|---|---|---|
| Protein | 46% | 7% |
| Carbohydrates | 14% | 90% |
| Fat | 40% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and cottage cheese contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Watermelon has more dietary fiber than cottage cheese - watermelon has 0.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Watermelon and cottage cheese contain similar amounts of sugar - watermelon has 6.2g 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 17 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Watermelon has 106.3 times less saturated fat than cottage cheese - watermelon has 0.02g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Watermelon has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has more Vitamin C than cottage cheese - watermelon has 8.1mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Watermelon and cottage cheese contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and watermelon contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and watermelon does not contain significant amounts.
Vitamin E
Watermelon and cottage cheese contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Watermelon and cottage cheese contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more riboflavin, pantothenic acid, folate and Vitamin B12. Both cottage cheese and watermelon contain significant amounts of thiamin, niacin and Vitamin B6.
| Cottage Cheese | Watermelon | |
|---|---|---|
| Thiamin | 0.027 MG | 0.033 MG |
| Riboflavin | 0.163 MG | 0.021 MG |
| Niacin | 0.099 MG | 0.178 MG |
| Pantothenic acid | 0.557 MG | 0.221 MG |
| Vitamin B6 | 0.046 MG | 0.045 MG |
| Folate | 12 UG | 3 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 10 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Watermelon and cottage cheese contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Watermelon and cottage cheese contain similar amounts of potassium - watermelon has 112mg 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 | Watermelon | |
|---|---|---|
| beta-carotene | 12 UG | 303 UG |
| lycopene | ~ | 4532 UG |
| lutein + zeaxanthin | ~ | 8 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than watermelon per 100 grams.
| Cottage Cheese | Watermelon | |
|---|---|---|
| linoleic acid | 0.105 G | 0.05 G |
| Total | 0.105 G | 0.05 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 Watermelon (Watermelon, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Watermelon 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 watermelon or cottage cheese contain more calories in 100 grams?Watermelon has 70% less calories than cottage cheese - watermelon has 30 calories in 100g and cottage cheese has 98 calories.
Is watermelon or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 17 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does watermelon or cottage cheese have more carbohydrates?
By weight, watermelon and cottage cheese contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
Does watermelon or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 10 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and cottage cheese has 83mg of calcium.