Cottage Cheese vs. Pinto Beans
Nutrition comparison of Cottage Cheese and Pinto Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and pinto beans:
- Both cottage cheese and pinto beans are high in calcium.
- Cottage cheese has 4.9 times less carbohydrates than pinto bean.
- Cottage cheese is a great source of protein.
- Pinto bean has 9.8 times less saturated fat than cottage cheese.
- Pinto bean has more thiamin, however, cottage cheese contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cottage cheese and pinto beans contain similar amounts of calories - cottage cheese has 98 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to pinto beans per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Pinto Beans | |
|---|---|---|
| Protein | 46% | 24% |
| Carbohydrates | 14% | 69% |
| Fat | 40% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 4.9 times less carbohydrates than pinto bean - cottage cheese has 3.4g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - pinto bean has 5.5g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese and pinto beans contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 59% more protein than pinto bean - cottage cheese has 11.1g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Pinto bean has 9.8 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
cholesterol
Pinto bean has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and pinto bean does not contain significant amounts.
Vitamins
Vitamin C
Pinto beans and cottage cheese contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has more Vitamin A than pinto bean - cottage cheese has 37ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin D
Cottage cheese and pinto beans contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Cottage cheese and pinto beans contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Pinto bean has more thiamin, however, cottage cheese contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both cottage cheese and pinto beans contain significant amounts of niacin and folate.
| Cottage Cheese | Pinto Beans | |
|---|---|---|
| Thiamin | 0.027 MG | 0.052 MG |
| Riboflavin | 0.163 MG | 0.019 MG |
| Niacin | 0.099 MG | 0.272 MG |
| Pantothenic acid | 0.557 MG | ~ |
| Vitamin B6 | 0.046 MG | ~ |
| Folate | 12 UG | 24 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cottage cheese and pinto beans are high in calcium. Cottage cheese has 32% more calcium than pinto bean - cottage cheese has 83mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 18 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Pinto bean is a great source of potassium and it has 163% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.158 G |
| Total | 0.017 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and pinto beans contain significant amounts of linoleic acid.
| Cottage Cheese | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.105 G | 0.115 G |
| Total | 0.105 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Cottage Cheese g
()
|
Daily Values (%) |
Pinto Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cottage cheese or pinto beans contain more calories in 100 grams?Cottage cheese and pinto beans contain similar amounts of calories - cottage cheese has 98 calories in 100g and pinto bean has 114 calories.
Is cottage cheese or pinto beans better for protein?
Cottage cheese is a great source of protein and it has 60% more protein than pinto bean - cottage cheese has 11.1g of protein per 100 grams and pinto bean has 7g of protein.
Does cottage cheese or pinto beans have more carbohydrates?
By weight, cottage cheese has 4.9 times fewer carbohydrates than pinto bean - cottage cheese has 3.4g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does cottage cheese or pinto beans contain more calcium?
Both cottage cheese and pinto beans are high in calcium. Cottage cheese has 30% more calcium than pinto bean - cottage cheese has 83mg of calcium in 100 grams and pinto bean has 63mg of calcium.