Cottage Cheese vs. Yellow Mustard

Nutrition comparison of Cottage Cheese and Yellow Mustard


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cottage cheese versus yellow mustard (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cottage cheese and yellow mustard:

  • Both cottage cheese and yellow mustard are high in calcium.
  • Cottage cheese is a great source of protein.
  • Yellow mustard has 7 times less saturated fat than cottage cheese.
  • Yellow mustard has more thiamin and niacin, however, cottage cheese contains more riboflavin, pantothenic acid and Vitamin B12.
  • Yellow mustard has signficantly more iron than cottage cheese.
  • Yellow mustard is an excellent source of dietary fiber.
Detailed nutritional comparison of cottage cheese and yellow mustard is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Yellow Mustard src

Calories and Carbs

calories

Yellow mustard has 39% less calories than cottage cheese - cottage cheese has 98 calories per 100 grams and yellow mustard has 60 calories.

For macronutrient ratios, cottage cheese is much heavier in protein, lighter in carbs and lighter in fat compared to yellow mustard per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Yellow Mustard
Protein 46% 22%
Carbohydrates 14% 34%
Fat 40% 44%
Alcohol ~ ~

carbohydrates

Cottage cheese and yellow mustard contain similar amounts of carbs - cottage cheese has 3.4g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.

The carbs in yellow mustard are made of 72% dietary fiber, 17% sugar and 12% starch, whereas the carbs in cottage cheese comprise of 100% sugar.

dietary fiber

Yellow mustard is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - yellow mustard has 4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.

sugar

Cottage cheese and yellow mustard contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and yellow mustard has 0.92g of sugar.

Protein

protein

Cottage cheese is a great source of protein and it has 197% more protein than yellow mustard - cottage cheese has 11.1g of protein per 100 grams and yellow mustard has 3.7g of protein.

Fat

saturated fat

Yellow mustard has 7 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.

trans fat

Both yellow mustard and cottage cheese are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and cottage cheese does not contain significant amounts.

cholesterol

Yellow mustard has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and yellow mustard does not contain significant amounts.

Vitamins

Vitamin C

Yellow mustard and cottage cheese contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.

Vitamin A

Cottage cheese has 640% more Vitamin A than yellow mustard - cottage cheese has 37ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.

Vitamin D

Cottage cheese and yellow mustard contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and yellow mustard does not contain significant amounts.

Vitamin E

Cottage cheese and yellow mustard contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.

Vitamin K

Yellow mustard and cottage cheese contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

Yellow mustard has more thiamin and niacin, however, cottage cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both cottage cheese and yellow mustard contain significant amounts of Vitamin B6 and folate.

Cottage Cheese Yellow Mustard
Thiamin 0.027 MG 0.177 MG
Riboflavin 0.163 MG 0.07 MG
Niacin 0.099 MG 0.565 MG
Pantothenic acid 0.557 MG 0.254 MG
Vitamin B6 0.046 MG 0.07 MG
Folate 12 UG 7 UG
Vitamin B12 0.43 UG ~

Minerals

calcium

Both cottage cheese and yellow mustard are high in calcium. Cottage cheese has 32% more calcium than yellow mustard - cottage cheese has 83mg of calcium per 100 grams and yellow mustard has 63mg of calcium.

iron

Yellow mustard has signficantly more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and yellow mustard has 1.6mg of iron.

potassium

Yellow mustard has 46% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and yellow mustard has 152mg 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 Mustard
beta-carotene 12 UG 51 UG
alpha-carotene ~ 1 UG
lutein + zeaxanthin ~ 113 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.

Cottage Cheese Yellow Mustard
alpha linoleic acid 0.017 G 0.374 G
Total 0.017 G 0.374 G

omega 6s

Comparing omega-6 fatty acids, yellow mustard has more linoleic acid than cottage cheese per 100 grams.

Cottage Cheese Yellow Mustard
linoleic acid 0.105 G 0.363 G
other omega 6 ~ 0.01 G
Total 0.105 G 0.373 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cottage Cheese or Yellow Mustard .

Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Yellow Mustard (Mustard, prepared, yellow) .

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FAQ

Does cottage cheese or yellow mustard contain more calories in 100 grams?
Yellow mustard has 40% less calories than cottage cheese - cottage cheese has 98 calories in 100g and yellow mustard has 60 calories.

Is cottage cheese or yellow mustard better for protein?
Cottage cheese is a great source of protein and it has 200% more protein than yellow mustard - cottage cheese has 11.1g of protein per 100 grams and yellow mustard has 3.7g of protein.

Does cottage cheese or yellow mustard have more carbohydrates?
By weight, cottage cheese and yellow mustard contain similar amounts of carbs - cottage cheese has 3.4g of carbs for 100g and yellow mustard has 5.8g of carbohydrates. the carbs in yellow mustard are made of 70% dietary fiber, 20% sugar and 10% starch, whereas the carbs in cottage cheese comprise of 100% sugar.

Does cottage cheese or yellow mustard contain more calcium?
Both cottage cheese and yellow mustard are high in calcium. Cottage cheese has 30% more calcium than yellow mustard - cottage cheese has 83mg of calcium in 100 grams and yellow mustard has 63mg of calcium.