Cottage Cheese vs. Turkey
Nutrition comparison of Cottage Cheese and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and turkey:
- Both turkey and cottage cheese are high in protein.
- Cottage cheese has 5.4 times less cholesterol than turkey.
- Cottage cheese is an excellent source of calcium.
- Turkey has more niacin, Vitamin B6 and Vitamin B12.
- Turkey is a great source of potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and cottage cheese has 48% less calories than turkey - turkey has 189 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is lighter in protein, heavier in carbs and similar to turkey for fat. Cottage cheese has a macronutrient ratio of 46:14:40 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Turkey | |
|---|---|---|
| Protein | 46% | 63% |
| Carbohydrates | 14% | ~ |
| Fat | 40% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and cottage cheese are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
sugar
Turkey has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and cottage cheese are high in protein. Turkey has 157% more protein than cottage cheese - turkey has 28.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Turkey and cottage cheese contain similar amounts of saturated fat - turkey has 2.2g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
trans fat
Both turkey and cottage cheese are low in trans fat - turkey has 0.1g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Cottage cheese has 5.4 times less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.
Vitamins
Vitamin A
Cottage cheese has 208% more Vitamin A than turkey - turkey has 12ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Turkey and cottage cheese contain similar amounts of Vitamin D - turkey has 15iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.
Vitamin E
Turkey and cottage cheese contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
The B Vitamins
Turkey has more niacin, Vitamin B6 and Vitamin B12. Both cottage cheese and turkey contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Cottage Cheese | Turkey | |
|---|---|---|
| Thiamin | 0.027 MG | 0.045 MG |
| Riboflavin | 0.163 MG | 0.281 MG |
| Niacin | 0.099 MG | 9.573 MG |
| Pantothenic acid | 0.557 MG | 0.948 MG |
| Vitamin B6 | 0.046 MG | 0.616 MG |
| Folate | 12 UG | 9 UG |
| Vitamin B12 | 0.43 UG | 1.02 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 493% more calcium than turkey - turkey has 14mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Turkey has 14 times more iron than cottage cheese - turkey has 1.1mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Turkey is a great source of potassium and it has 130% more potassium than cottage cheese - turkey has 239mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.017 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Turkey | |
|---|---|---|
| linoleic acid | 0.105 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.105 G | 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Cottage Cheese g
()
|
Daily Values (%) |
Cooked Turkey 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 turkey or cottage cheese contain more calories in 100 grams?Turkey is high in calories and cottage cheese has 50% less calories than turkey - turkey has 189 calories in 100g and cottage cheese has 98 calories.
Is turkey or cottage cheese better for protein?
Both turkey and cottage cheese are high in protein. Turkey has 160% more protein than cottage cheese - turkey has 28.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does turkey or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 490% more calcium than turkey - turkey has 14mg of calcium in 100 grams and cottage cheese has 83mg of calcium.