Cottage Cheese vs. Goji Berry
Nutrition comparison of Cottage Cheese and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and goji berry:
- Both cottage cheese and goji berry are high in calcium and protein.
- Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Goji berry is an excellent source of Vitamin C, dietary fiber and iron.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Goji Berry (Goji berries, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and cottage cheese has 72% less calories than goji berry - cottage cheese has 98 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to goji berry per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Goji Berry | |
|---|---|---|
| Protein | 46% | 16% |
| Carbohydrates | 14% | 84% |
| Fat | 40% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and cottage cheese has 96% less carbohydrates than goji berry - cottage cheese has 3.4g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Goji berry is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - goji berry has 13g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Goji berry is high in sugar and cottage cheese has 94% less sugar than goji berry - cottage cheese has 2.7g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both cottage cheese and goji berry are high in protein. Goji berry has 28% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and goji berry does not contain significant amounts.
cholesterol
Goji berry has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Goji berry is an excellent source of Vitamin C and it has more Vitamin C than cottage cheese - goji berry has 48.4mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has more Vitamin A than goji berry - cottage cheese has 37ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin D
Cottage cheese and goji berry contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Cottage cheese and goji berry contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cottage Cheese | Goji Berry | |
|---|---|---|
| Thiamin | 0.027 MG | ~ |
| Riboflavin | 0.163 MG | ~ |
| Niacin | 0.099 MG | ~ |
| Pantothenic acid | 0.557 MG | ~ |
| Vitamin B6 | 0.046 MG | ~ |
| Folate | 12 UG | ~ |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cottage cheese and goji berry are high in calcium. Goji berry has 129% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 96 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Cottage cheese has more potassium than goji berry - cottage cheese has 104mg of potassium per 100 grams and goji berry does not contain significant amounts.
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 Goji Berry (Goji berries, dried) .
Cottage Cheese g
()
|
Daily Values (%) |
Goji Berry 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 goji berry contain more calories in 100 grams?Goji berry is high in calories and cottage cheese has 70% less calories than goji berry - cottage cheese has 98 calories in 100g and goji berry has 349 calories.
Is cottage cheese or goji berry better for protein?
Both cottage cheese and goji berry are high in protein. Goji berry has 30% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and goji berry has 14.3g of protein.
Does cottage cheese or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and cottage cheese has 100% fewer carbohydrates than goji berry - cottage cheese has 3.4g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does cottage cheese or goji berry contain more calcium?
Both cottage cheese and goji berry are high in calcium. Goji berry has 130% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does cottage cheese or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 96 times more iron than cottage cheese - cottage cheese has 0.07mg of iron in 100 grams and goji berry has 6.8mg of iron.