Cottage Cheese vs. Yellow Corn
Nutrition comparison of Cottage Cheese and Cooked Yellow Corn
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
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and yellow corn:
- Cottage cheese has 5.2 times less carbohydrates than yellow corn.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Yellow corn has 7.7 times less saturated fat than cottage cheese.
- Yellow corn has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more riboflavin and Vitamin B12.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow corn and cottage cheese contain similar amounts of calories - yellow corn has 96 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 yellow corn per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Yellow Corn | |
|---|---|---|
| Protein | 46% | 12% |
| Carbohydrates | 14% | 76% |
| Fat | 40% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 5.2 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than cottage cheese - yellow corn has 2.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Yellow corn and cottage cheese contain similar amounts of sugar - yellow corn has 4.5g 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 226% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Yellow corn has 7.7 times less saturated fat than cottage cheese - yellow corn has 0.2g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Yellow corn has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than cottage cheese - yellow corn has 5.5mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 185% more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and yellow corn contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and yellow corn does not contain significant amounts.
Vitamin E
Yellow corn and cottage cheese contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Yellow corn and cottage cheese contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Yellow corn has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more riboflavin and Vitamin B12. Both cottage cheese and yellow corn contain significant amounts of pantothenic acid and folate.
| Cottage Cheese | Yellow Corn | |
|---|---|---|
| Thiamin | 0.027 MG | 0.093 MG |
| Riboflavin | 0.163 MG | 0.057 MG |
| Niacin | 0.099 MG | 1.683 MG |
| Pantothenic acid | 0.557 MG | 0.792 MG |
| Vitamin B6 | 0.046 MG | 0.139 MG |
| Folate | 12 UG | 23 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 26 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Yellow corn and cottage cheese contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Yellow corn is a great source of potassium and it has 110% more potassium than cottage cheese - yellow corn has 218mg 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 | Yellow Corn | |
|---|---|---|
| beta-carotene | 12 UG | 66 UG |
| alpha-carotene | ~ | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cottage cheese and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Cottage Cheese | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.018 G |
| Total | 0.017 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.105 G | 0.586 G |
| Total | 0.105 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cottage Cheese g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 % |
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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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 yellow corn or cottage cheese contain more calories in 100 grams?Yellow corn and cottage cheese contain similar amounts of calories - yellow corn has 96 calories in 100g and cottage cheese has 98 calories.
Is yellow corn or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 230% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does yellow corn or cottage cheese have more carbohydrates?
By weight, cottage cheese has 5.2 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does yellow corn or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 26 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and cottage cheese has 83mg of calcium.