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.
Detailed nutritional comparison of cottage cheese and goji berry 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 Goji Berry (Goji berries, dried) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Goji Berry src

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, 16:84:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Goji Berry
Protein 46% 16%
Carbohydrates 14% 84%
Fat 40% 1%
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 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 Goji Berry .

Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Goji Berry (Goji berries, dried) .

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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.