Oats vs. Cottage Cheese

Nutrition comparison of Oats and Cottage Cheese


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

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

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

  • Both oats and cottage cheese are high in calcium and protein.
  • Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
  • Oat is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Cottage Cheese src

Calories and Carbs

calories

Oat is high in calories and cottage cheese has 75% less calories than oat - oat has 389 calories per 100 grams and cottage cheese has 98 calories.

For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Oats has a macronutrient ratio of 17:67:16 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Cottage Cheese
Protein 17% 46%
Carbohydrates 67% 14%
Fat 16% 40%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and cottage cheese has 95% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.

dietary fiber

Oat is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - oat has 10.6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.

sugar

Oat has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Both oats and cottage cheese are high in protein. Oat has 52% more protein than cottage cheese - oat has 16.9g of protein per 100 grams and cottage cheese has 11.1g of protein.

Fat

saturated fat

Oats and cottage cheese contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.

cholesterol

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

Vitamins

Vitamin A

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

Vitamin D

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

Vitamin E

Cottage cheese and oats contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and oat does not contain significant amounts.

The B Vitamins

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

Oats Cottage Cheese
Thiamin 0.763 MG 0.027 MG
Riboflavin 0.139 MG 0.163 MG
Niacin 0.961 MG 0.099 MG
Pantothenic acid 1.349 MG 0.557 MG
Vitamin B6 0.119 MG 0.046 MG
Folate 56 UG 12 UG
Vitamin B12 ~ 0.43 UG

Minerals

calcium

Both oats and cottage cheese are high in calcium. Cottage cheese has 54% more calcium than oat - oat has 54mg of calcium per 100 grams and cottage cheese has 83mg of calcium.

iron

Oat is an excellent source of iron and it has 66 times more iron than cottage cheese - oat has 4.7mg of iron per 100 grams and cottage cheese has 0.07mg of iron.

potassium

Oat is an excellent source of potassium and it has 313% more potassium than cottage cheese - oat has 429mg of potassium per 100 grams and cottage cheese has 104mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.

Oats Cottage Cheese
alpha linoleic acid 0.111 G 0.017 G
Total 0.111 G 0.017 G

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than cottage cheese per 100 grams.

Oats Cottage Cheese
linoleic acid 2.424 G 0.105 G
Total 2.424 G 0.105 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .

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FAQ

Does oats or cottage cheese contain more calories in 100 grams?
Oat is high in calories and cottage cheese has 80% less calories than oat - oat has 389 calories in 100g and cottage cheese has 98 calories.

Is oats or cottage cheese better for protein?
Both oats and cottage cheese are high in protein. Oat has 50% more protein than cottage cheese - oat has 16.9g of protein per 100 grams and cottage cheese has 11.1g of protein.

Does oats or cottage cheese have more carbohydrates?
By weight, oat is high in carbohydrates and cottage cheese has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.

Does oats or cottage cheese contain more calcium?
Both oats and cottage cheese are high in calcium. Cottage cheese has 50% more calcium than oat - oat has 54mg of calcium in 100 grams and cottage cheese has 83mg of calcium.

Does oats or cottage cheese contain more iron?
Oat is an abundant source of iron and it has 66 times more iron than cottage cheese - oat has 4.7mg of iron in 100 grams and cottage cheese has 0.07mg of iron.

Does oats or cottage cheese contain more potassium?
Oat is a rich source of potassium and it has 310% more potassium than cottage cheese - oat has 429mg of potassium in 100 grams and cottage cheese has 104mg of potassium.