Oatmeal vs. Cottage Cheese

Nutrition comparison of Oatmeal and Cottage Cheese


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oatmeal versus cottage cheese (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oatmeal and cottage cheese:

  • Both cottage cheese and oatmeal are high in calcium and protein.
  • Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12.
  • Oatmeal is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of oatmeal and cottage cheese 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.


Image of Oatmeal src
Image of Cottage Cheese src

Calories and Carbs

calories

Oatmeal is high in calories and cottage cheese has 73% less calories than oatmeal - cottage cheese has 98 calories per 100 grams and oatmeal has 367 calories.

For macronutrient ratios, oatmeal is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oatmeal Cottage Cheese
Protein 17% 46%
Carbohydrates 69% 14%
Fat 15% 40%
Alcohol ~ ~

carbohydrates

Oatmeal is high in carbohydrates and cottage cheese has 95% less carbohydrates than oatmeal - cottage cheese has 3.4g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.

dietary fiber

Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - oatmeal has 9.8g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.

sugar

Cottage cheese and oatmeal contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and oatmeal has 1g of sugar.

Protein

protein

Both cottage cheese and oatmeal are high in protein. Oatmeal has 44% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and oatmeal has 16g of protein.

Fat

saturated fat

Cottage cheese and oatmeal contain similar amounts of saturated fat - cottage cheese has 1.7g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.

cholesterol

Oatmeal has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.

Vitamins

Vitamin A

Cottage cheese has more Vitamin A than oatmeal - cottage cheese has 37ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.

Vitamin D

Cottage cheese and oatmeal contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.

Vitamin E

Cottage cheese and oatmeal contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.

The B Vitamins

Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12. Both oatmeal and cottage cheese contain significant amounts of riboflavin.

Oatmeal Cottage Cheese
Thiamin 0.73 MG 0.027 MG
Riboflavin 0.14 MG 0.163 MG
Niacin 0.78 MG 0.099 MG
Pantothenic acid ~ 0.557 MG
Vitamin B6 0.12 MG 0.046 MG
Folate 32 UG 12 UG
Vitamin B12 ~ 0.43 UG

Minerals

calcium

Both cottage cheese and oatmeal are high in calcium. Cottage cheese has 60% more calcium than oatmeal - cottage cheese has 83mg of calcium per 100 grams and oatmeal has 52mg of calcium.

iron

Oatmeal is an excellent source of iron and it has 59 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and oatmeal has 4.2mg of iron.

potassium

Oatmeal is an excellent source of potassium and it has 237% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and oatmeal has 350mg of potassium.




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 Oatmeal or Cottage Cheese .

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .

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FAQ

Does cottage cheese or oatmeal contain more calories in 100 grams?
Oatmeal is high in calories and cottage cheese has 70% less calories than oatmeal - cottage cheese has 98 calories in 100g and oatmeal has 367 calories.

Is cottage cheese or oatmeal better for protein?
Both cottage cheese and oatmeal are high in protein. Oatmeal has 40% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and oatmeal has 16g of protein.

Does cottage cheese or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and cottage cheese has 100% fewer carbohydrates than oatmeal - cottage cheese has 3.4g of carbs for 100g and oatmeal has 67g of carbohydrates.

Does cottage cheese or oatmeal contain more calcium?
Both cottage cheese and oatmeal are high in calcium. Cottage cheese has 60% more calcium than oatmeal - cottage cheese has 83mg of calcium in 100 grams and oatmeal has 52mg of calcium.

Does cottage cheese or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 59 times more iron than cottage cheese - cottage cheese has 0.07mg of iron in 100 grams and oatmeal has 4.2mg of iron.

Does cottage cheese or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 240% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and oatmeal has 350mg of potassium.