Cottage Cheese vs. Peanut Butter
Nutrition comparison of Cottage Cheese and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and peanut butter:
- Both cottage cheese and peanut butter are high in calcium and protein.
- Cottage cheese has 5.3 times less carbohydrates than peanut butter.
- Cottage cheese has 68% less sugar than peanut butter.
- Peanut butter has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than cottage cheese.
- Peanut butter has signficantly more iron than cottage cheese.
- Peanut butter is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and cottage cheese has 83% less calories than peanut butter - cottage cheese has 98 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in fat and similar to peanut butter for carbs. Cottage cheese has a macronutrient ratio of 46:14:40 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Peanut Butter | |
|---|---|---|
| Protein | 46% | 15% |
| Carbohydrates | 14% | 14% |
| Fat | 40% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 5.3 times less carbohydrates than peanut butter - cottage cheese has 3.4g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in peanut butter are made of 39% sugar, 37% dietary fiber and 23% starch, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - peanut butter has 8g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese has 68% less sugar than peanut butter - cottage cheese has 2.7g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both cottage cheese and peanut butter are high in protein. Peanut butter has 116% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and cottage cheese has 77% less saturated fat than peanut butter - cottage cheese has 1.7g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Peanut butter has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than peanut butter - cottage cheese has 37ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Cottage cheese and peanut butter contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than cottage cheese - cottage cheese has 0.08mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and cottage cheese contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Peanut butter has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and peanut butter contain significant amounts of riboflavin and pantothenic acid.
| Cottage Cheese | Peanut Butter | |
|---|---|---|
| Thiamin | 0.027 MG | 0.106 MG |
| Riboflavin | 0.163 MG | 0.111 MG |
| Niacin | 0.099 MG | 13.696 MG |
| Pantothenic acid | 0.557 MG | 1.118 MG |
| Vitamin B6 | 0.046 MG | 0.418 MG |
| Folate | 12 UG | 92 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cottage cheese and peanut butter are high in calcium. Cottage cheese has 84% more calcium than peanut butter - cottage cheese has 83mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 616% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.078 G |
| Total | 0.017 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.105 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.105 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Cottage Cheese g
()
|
Daily Values (%) |
Peanut Butter 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 cottage cheese or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and cottage cheese has 80% less calories than peanut butter - cottage cheese has 98 calories in 100g and peanut butter has 589 calories.
Is cottage cheese or peanut butter better for protein?
Both cottage cheese and peanut butter are high in protein. Peanut butter has 120% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and peanut butter has 24.1g of protein.
Does cottage cheese or peanut butter contain more calcium?
Both cottage cheese and peanut butter are high in calcium. Cottage cheese has 80% more calcium than peanut butter - cottage cheese has 83mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does cottage cheese or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 620% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and peanut butter has 745mg of potassium.