Cottage Cheese vs. Red Bell Pepper
Nutrition comparison of Cottage Cheese and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and red bell pepper:
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Red bell pepper has 28.1 times less saturated fat than cottage cheese.
- Red bell pepper has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Red bell pepper has signficantly less calories than cottage cheese.
- Red bell pepper is a great source of dietary fiber and potassium.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper has signficantly less calories than cottage cheese - red bell pepper has 26 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to red bell pepper per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Red Bell Pepper | |
|---|---|---|
| Protein | 46% | 13% |
| Carbohydrates | 14% | 79% |
| Fat | 40% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper and cottage cheese contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in red bell pepper are made of 67% sugar and 33% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has more dietary fiber than cottage cheese - red bell pepper has 2.1g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Red bell pepper and cottage cheese contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 10 times more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Red bell pepper has 28.1 times less saturated fat than cottage cheese - red bell pepper has 0.06g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Red bell pepper has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and red bell pepper does not contain significant amounts.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has more Vitamin C than cottage cheese - red bell pepper has 127.7mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 324% more Vitamin A than cottage cheese - red bell pepper has 157ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and red bell pepper contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and red bell pepper does not contain significant amounts.
Vitamin E
Red bell pepper has 18 times more Vitamin E than cottage cheese - red bell pepper has 1.6mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Red bell pepper and cottage cheese contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Red bell pepper has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and red bell pepper contain significant amounts of riboflavin and pantothenic acid.
| Cottage Cheese | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.027 MG | 0.054 MG |
| Riboflavin | 0.163 MG | 0.085 MG |
| Niacin | 0.099 MG | 0.979 MG |
| Pantothenic acid | 0.557 MG | 0.317 MG |
| Vitamin B6 | 0.046 MG | 0.291 MG |
| Folate | 12 UG | 46 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 10 times more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Red bell pepper and cottage cheese contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Red bell pepper is a great source of potassium and it has 103% more potassium than cottage cheese - red bell pepper has 211mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cottage Cheese | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 12 UG | 1624 UG |
| alpha-carotene | ~ | 20 UG |
| lutein + zeaxanthin | ~ | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.056 G |
| Total | 0.017 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and red bell pepper contain significant amounts of linoleic acid.
| Cottage Cheese | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.105 G | 0.1 G |
| Total | 0.105 G | 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 red bell pepper or cottage cheese contain more calories in 100 grams?Red bell pepper has signficantly less calories than cottage cheese - red bell pepper has 26 calories in 100g and cottage cheese has 98 calories.
Is red bell pepper or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 10 times more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does red bell pepper or cottage cheese have more carbohydrates?
By weight, red bell pepper and cottage cheese contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in red bell pepper are made of 70% sugar and 30% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
Does red bell pepper or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 10 times more calcium than red bell pepper - red bell pepper has 7mg of calcium in 100 grams and cottage cheese has 83mg of calcium.