Cottage Cheese vs. Kale
Nutrition comparison of Cottage Cheese and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and kale:
- Both kale and cottage cheese are high in calcium.
- Cottage cheese is a great source of protein.
- Kale has 64% less calories than cottage cheese.
- Kale has 8.6 times less saturated fat than cottage cheese.
- Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Kale has signficantly more iron than cottage cheese.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 64% less calories than cottage cheese - kale has 35 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is heavier in protein, much lighter in carbs and heavier in fat compared to kale per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Kale | |
|---|---|---|
| Protein | 46% | 28% |
| Carbohydrates | 14% | 41% |
| Fat | 40% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and cottage cheese are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - kale has 4.1g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Kale and cottage cheese contain similar amounts of sugar - kale has 0.99g 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 281% more protein than kale - kale has 2.9g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Kale has 8.6 times less saturated fat than cottage cheese - kale has 0.18g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Kale has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than cottage cheese - kale has 93.4mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 551% more Vitamin A than cottage cheese - kale has 241ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and kale contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and cottage cheese contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than cottage cheese - kale has 389.6ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and kale contain significant amounts of pantothenic acid.
| Cottage Cheese | Kale | |
|---|---|---|
| Thiamin | 0.027 MG | 0.113 MG |
| Riboflavin | 0.163 MG | 0.347 MG |
| Niacin | 0.099 MG | 1.18 MG |
| Pantothenic acid | 0.557 MG | 0.37 MG |
| Vitamin B6 | 0.046 MG | 0.147 MG |
| Folate | 12 UG | 62 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both kale and cottage cheese are high in calcium. Kale has 206% more calcium than cottage cheese - kale has 254mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Kale has signficantly more iron than cottage cheese - kale has 1.6mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Kale is an excellent source of potassium and it has 235% more potassium than cottage cheese - kale has 348mg 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 | Kale | |
|---|---|---|
| beta-carotene | 12 UG | 2873 UG |
| lutein + zeaxanthin | ~ | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Kale | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.378 G |
| Total | 0.017 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Kale | |
|---|---|---|
| linoleic acid | 0.105 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.105 G | 0.294 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 Kale (Kale, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Kale 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 kale or cottage cheese contain more calories in 100 grams?Kale has 60% less calories than cottage cheese - kale has 35 calories in 100g and cottage cheese has 98 calories.
Is kale or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 280% more protein than kale - kale has 2.9g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does kale or cottage cheese have more carbohydrates?
By weight, both kale and cottage cheese are low in carbohydrates - kale has 4.4g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in cottage cheese comprise of 100% sugar.
Does kale or cottage cheese contain more calcium?
Both kale and cottage cheese are high in calcium. Kale has 210% more calcium than cottage cheese - kale has 254mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does kale or cottage cheese contain more potassium?
Kale is a rich source of potassium and it has 240% more potassium than cottage cheese - kale has 348mg of potassium in 100 grams and cottage cheese has 104mg of potassium.