Cottage Cheese vs. Peanuts

Nutrition comparison of Cottage Cheese and Peanuts


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

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

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

  • Both cottage cheese and peanuts are high in calcium and protein.
  • Cottage cheese has 5.2 times less carbohydrates than peanut.
  • Peanut has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
  • Peanut has signficantly more iron than cottage cheese.
  • Peanut is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of cottage cheese and peanuts 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: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Peanuts src

Calories and Carbs

calories

Peanut is high in calories and cottage cheese has 83% less calories than peanut - cottage cheese has 98 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in fat and similar to peanuts for carbs. Cottage cheese has a macronutrient ratio of 46:14:40 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Peanuts
Protein 46% 16%
Carbohydrates 14% 14%
Fat 40% 71%
Alcohol ~ ~

carbohydrates

Cottage cheese has 5.2 times less carbohydrates than peanut - cottage cheese has 3.4g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Peanut is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - peanut has 8.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.

sugar

Cottage cheese and peanuts contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and peanut has 4.9g of sugar.



Protein

protein

Both cottage cheese and peanuts are high in protein. Peanut has 119% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and cottage cheese has 78% less saturated fat than peanut - cottage cheese has 1.7g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and cottage cheese are low in trans fat - peanut has 0.03g of trans fat per 100 grams and cottage cheese does not contain significant amounts.

cholesterol

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

Vitamins

Vitamin A

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

Vitamin D

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

Vitamin E

Peanut has 60 times more Vitamin E than cottage cheese - cottage cheese has 0.08mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

The B Vitamins

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

Cottage Cheese Peanuts
Thiamin 0.027 MG 0.152 MG
Riboflavin 0.163 MG 0.197 MG
Niacin 0.099 MG 14.355 MG
Pantothenic acid 0.557 MG 1.011 MG
Vitamin B6 0.046 MG 0.466 MG
Folate 12 UG 97 UG
Vitamin B12 0.43 UG ~

Minerals

calcium

Both cottage cheese and peanuts are high in calcium. Cottage cheese has 43% more calcium than peanut - cottage cheese has 83mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Peanut has signficantly more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Peanut is an excellent source of potassium and it has 510% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cottage cheese and peanuts contain significant amounts of alpha linoleic acid (ALA).

Cottage Cheese Peanuts
alpha linoleic acid 0.017 G 0.026 G
Total 0.017 G 0.026 G

omega 6s

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

Cottage Cheese Peanuts
linoleic acid 0.105 G 9.715 G
other omega 6 ~ 0.004 G
Total 0.105 G 9.719 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 Peanuts (Peanuts, all types, dry-roasted, without salt) .

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