Cottage Cheese vs. Walnut
Nutrition comparison of Cottage Cheese and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and walnut:
- Both walnut and cottage cheese are high in calcium and protein.
- Cottage cheese has 75% less carbohydrates than walnut.
- Walnut has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and cottage cheese has 85% less calories than walnut - walnut has 654 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, heavier in carbs and much lighter in fat compared to walnut per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Walnut | |
|---|---|---|
| Protein | 46% | 9% |
| Carbohydrates | 14% | 8% |
| Fat | 40% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 75% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - walnut has 6.7g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Walnut and cottage cheese contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both walnut and cottage cheese are high in protein. Walnut has 37% more protein than cottage cheese - walnut has 15.2g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Walnut is high in saturated fat and cottage cheese has 72% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Walnut has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than cottage cheese - walnut has 1.3mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 36 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and walnut contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and cottage cheese contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Walnut and cottage cheese contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and walnut contain significant amounts of riboflavin and pantothenic acid.
| Cottage Cheese | Walnut | |
|---|---|---|
| Thiamin | 0.027 MG | 0.341 MG |
| Riboflavin | 0.163 MG | 0.15 MG |
| Niacin | 0.099 MG | 1.125 MG |
| Pantothenic acid | 0.557 MG | 0.57 MG |
| Vitamin B6 | 0.046 MG | 0.537 MG |
| Folate | 12 UG | 98 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both walnut and cottage cheese are high in calcium. Walnut has 18% more calcium than cottage cheese - walnut has 98mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Walnut is a great source of iron and it has 40 times more iron than cottage cheese - walnut has 2.9mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Walnut is an excellent source of potassium and it has 324% more potassium than cottage cheese - walnut has 441mg 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, both cottage cheese and walnut contain small amounts of beta-carotene.
| Cottage Cheese | Walnut | |
|---|---|---|
| beta-carotene | 12 UG | 12 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 9.08 G |
| Total | 0.017 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Walnut | |
|---|---|---|
| linoleic acid | 0.105 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.105 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Cottage Cheese g
()
|
Daily Values (%) |
Walnut 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 % |
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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 walnut or cottage cheese contain more calories in 100 grams?Walnut is high in calories and cottage cheese has 90% less calories than walnut - walnut has 654 calories in 100g and cottage cheese has 98 calories.
Is walnut or cottage cheese better for protein?
Both walnut and cottage cheese are high in protein. Walnut has 40% more protein than cottage cheese - walnut has 15.2g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does walnut or cottage cheese contain more calcium?
Both walnut and cottage cheese are high in calcium. Walnut has 20% more calcium than cottage cheese - walnut has 98mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does walnut or cottage cheese contain more potassium?
Walnut is a rich source of potassium and it has 320% more potassium than cottage cheese - walnut has 441mg of potassium in 100 grams and cottage cheese has 104mg of potassium.