Cottage Cheese vs. Kiwi
Nutrition comparison of Cottage Cheese and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and kiwi:
- Cottage cheese has 3.3 times less carbohydrates than kiwi.
- Cottage cheese has 70% less sugar than kiwi.
- Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Kiwi has 58.2 times less saturated fat than cottage cheese.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi has 38% less calories than cottage cheese - kiwi has 61 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 kiwi per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Kiwi | |
|---|---|---|
| Protein | 46% | 7% |
| Carbohydrates | 14% | 87% |
| Fat | 40% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 3.3 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than cottage cheese - kiwi has 3g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese has 70% less sugar than kiwi - kiwi has 9g 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 875% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Kiwi has 58.2 times less saturated fat than cottage cheese - kiwi has 0.03g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Kiwi has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than cottage cheese - kiwi has 92.7mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 825% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and kiwi contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi and cottage cheese contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than cottage cheese - kiwi has 40.3ug 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. Both cottage cheese and kiwi contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Cottage Cheese | Kiwi | |
|---|---|---|
| Thiamin | 0.027 MG | 0.027 MG |
| Riboflavin | 0.163 MG | 0.025 MG |
| Niacin | 0.099 MG | 0.341 MG |
| Pantothenic acid | 0.557 MG | 0.183 MG |
| Vitamin B6 | 0.046 MG | 0.063 MG |
| Folate | 12 UG | 25 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 144% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Kiwi and cottage cheese contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 200% more potassium than cottage cheese - kiwi has 312mg 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 | Kiwi | |
|---|---|---|
| beta-carotene | 12 UG | 52 UG |
| lutein + zeaxanthin | ~ | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.042 G |
| Total | 0.017 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Kiwi | |
|---|---|---|
| linoleic acid | 0.105 G | 0.246 G |
| Total | 0.105 G | 0.246 G |
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 Kiwi .
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Kiwi (Kiwifruit, green, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Kiwi 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 kiwi or cottage cheese contain more calories in 100 grams?Kiwi has 40% less calories than cottage cheese - kiwi has 61 calories in 100g and cottage cheese has 98 calories.
Is kiwi or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 880% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does kiwi or cottage cheese have more carbohydrates?
By weight, cottage cheese has 3.3 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does kiwi or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 140% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does kiwi or cottage cheese contain more potassium?
Kiwi is a rich source of potassium and it has 200% more potassium than cottage cheese - kiwi has 312mg of potassium in 100 grams and cottage cheese has 104mg of potassium.