How many calories are in one cup of cottage cheese?

Cottage cheese has 206 calories per cup or 98 calories for every 100 grams. Most of its calories are from protein, fat and carbohydrates.

How much protein is in one cup of cottage cheese?

An excellent source of protein, a single cup of Cottage Cheese contains 47% of recommended daily values or 23.4 grams of protein. However, the protein in cottage cheese is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in cottage cheese?

Cottage cheese is an excellent source of many nutrients, including protein, calcium, potassium and Vitamin B12. It also contains significant amounts of Vitamin A and riboflavin.

Does cottage cheese contain antioxidants?

Cottage cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

What's similar to cottage cheese in cooking?

Ricotta cheese, cheddar cheese and skim milk are similar to, or commonly paired with cottage cheese in cooking and recipes.

Vegan Food with Nutrition Similar to Cottage Cheese

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Summary
Similar nuts
Similar fruits
Similar plants

Cottage Cheese source

Similar to Cottage Cheese

Cottage Cheese is an excellent source of calcium. It is also a good source of protein. It also has significant amounts of Vitamin A, potassium, riboflavin and Vitamin B12. One cup of cottage cheese contains about 206 calories.

Many foods are similar nutritionally to cottage cheese, including flour, goji berry, fried tofu and silken tofu.

The closest vegan nutritional substitutes to cottage cheese include flour, goji berry and fried tofu.

We compared the key nutrients in cottage cheese (protein and calcium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Flour, Fried Tofu, Silken Tofu, Kidney Beans, Pinto Beans, Peanut Flour, Peanuts, Soy Flour, Barley, Soy Sauce, Wild Rice, Black Beans, Tofu, White Beans, Walnut, Coconut Cream, Pumpkin Seeds

fruits: Goji Berry

plants and vegetables: Alfalfa Sprouts, Lima Beans

The details of the top vegan 20 foods most nutritionally similar to cottage cheese are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to cottage cheese. Flour, fried tofu, silken tofu, kidney beans and pinto beans are all high in protein and or calcium.

Flour

Similarity: > 95%

Flour is also high in protein and contains some of the same nutrients. Moreover, flour contains more dietary fiber, iron, thiamin and niacin than cottage cheese.

For 100 grams of cottage cheese and flour:

Cottage Cheese (3.5 ounces)		Flour (3/4 cup)
11	protein (G)	10
83	calcium (MG)	15

However, cottage cheese does contain more Vitamin A, calcium, riboflavin and Vitamin B12 than flour by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	364
0	dietary fiber (G)	2.7
2.7	sugar (G)	0.27
1.7	saturated fat (G)	0.16
37	Vitamin A (UG)	0
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.06
0.07	iron (MG)	1.2
104	potassium (MG)	107
0.03	thiamin (MG)	0.12
0.16	riboflavin (MG)	0.04
0.1	niacin (MG)	1.3
0.56	pantothenic acid (MG)	0.44
0.05	Vitamin B6 (MG)	0.04
12	folate (UG)	26
0.43	Vitamin B12 (UG)	0

0.975 | 0.975 | 2.68 Complete Comparison:
Flour vs. Cottage Cheese

Fried Tofu

Similarity: > 95%

More nutritionally dense than cottage cheese, fried tofu is also high in protein and calcium. Also, fried tofu contains more dietary fiber, iron and potassium than cottage cheese.

For 100 grams of cottage cheese and fried tofu:

Cottage Cheese (3.5 ounces)		Fried Tofu (3.5 ounces)
11	protein (G)	19
83	calcium (MG)	372

However, cottage cheese does contain more Vitamin A, riboflavin, pantothenic acid and Vitamin B12 than fried tofu by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	270
0	dietary fiber (G)	3.9
2.7	sugar (G)	2.7
1.7	saturated fat (G)	2.9
37	Vitamin A (UG)	1
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.04
0.07	iron (MG)	4.9
104	potassium (MG)	146
0.03	thiamin (MG)	0.17
0.16	riboflavin (MG)	0.05
0.1	niacin (MG)	0.1
0.56	pantothenic acid (MG)	0.14
0.05	Vitamin B6 (MG)	0.1
12	folate (UG)	27
0.43	Vitamin B12 (UG)	0

0.966 | 0.966 | 4.39 Complete Comparison:
Fried Tofu vs. Cottage Cheese

Silken Tofu

Similarity: > 95%

Silken tofu is also high in calcium and contains some of the same nutrients. Also, silken tofu contains more dietary fiber, iron and folate than cottage cheese.

For 100 grams of cottage cheese and silken tofu:

Cottage Cheese (3.5 ounces)		Silken Tofu (7/8 piece)
11	protein (G)	7.2
83	calcium (MG)	111

However, cottage cheese does contain more protein, Vitamin A and riboflavin than silken tofu by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	61
0	dietary fiber (G)	0.2
2.7	sugar (G)	0.7
1.7	saturated fat (G)	0.53
0	Vitamin C (MG)	0.2
37	Vitamin A (UG)	0
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.01
0.07	iron (MG)	1.1
104	potassium (MG)	120
0.03	thiamin (MG)	0.05
0.16	riboflavin (MG)	0.04
0.1	niacin (MG)	0.54
0.56	pantothenic acid (MG)	0.05
0.05	Vitamin B6 (MG)	0.05
12	folate (UG)	44
0.43	Vitamin B12 (UG)	0

0.964 | 0.964 | 1.45 Complete Comparison:
Silken Tofu vs. Cottage Cheese

Kidney Beans

Similarity: > 95%

Kidney beans are also high in protein and calcium. Moreover, kidney beans contains more dietary fiber, iron, potassium and Vitamin B6 than cottage cheese.

For 100 grams of cottage cheese and kidney beans:

Cottage Cheese (3.5 ounces)		Kidney Beans (5/8 cup)
11	protein (G)	8.1
83	calcium (MG)	58

However, cottage cheese does contain more Vitamin A, riboflavin and pantothenic acid than kidney beans by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	121
0	dietary fiber (G)	6
2.7	sugar (G)	0
1.7	saturated fat (G)	0.33
0	Vitamin C (MG)	0.2
37	Vitamin A (UG)	0
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.03
0.07	iron (MG)	1.5
104	potassium (MG)	250
0.03	thiamin (MG)	0.06
0.16	riboflavin (MG)	0.02
0.1	niacin (MG)	0.42
0.56	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0.11
12	folate (UG)	23
0.43	Vitamin B12 (UG)	0

0.963 | 0.963 | 1.69 Complete Comparison:
Kidney Beans vs. Cottage Cheese

Pinto Beans

Similarity: > 95%

Pinto beans are also high in calcium and contains some of the same nutrients. Also, pinto beans contains more dietary fiber, iron and potassium than cottage cheese.

For 100 grams of cottage cheese and pinto beans:

Cottage Cheese (3.5 ounces)		Pinto Beans (3/8 can)
11	protein (G)	7
83	calcium (MG)	63

However, cottage cheese does contain more protein, Vitamin A, riboflavin and pantothenic acid than pinto beans by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	114
0	dietary fiber (G)	5.5
2.7	sugar (G)	0.54
1.7	saturated fat (G)	0.16
0	Vitamin C (MG)	0.1
37	Vitamin A (UG)	0
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0
0.07	iron (MG)	1.3
104	potassium (MG)	274
0.03	thiamin (MG)	0.05
0.16	riboflavin (MG)	0.02
0.1	niacin (MG)	0.27
0.56	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
12	folate (UG)	24
0.43	Vitamin B12 (UG)	0

0.958 | 0.958 | 1.45 Complete Comparison:
Pinto Beans vs. Cottage Cheese

Peanut Flour

Similarity: > 95%

More nutritionally dense than cottage cheese, peanut flour is also high in protein and calcium. Also, peanut flour contains more dietary fiber, iron and potassium than cottage cheese.

For 100 grams of cottage cheese and peanut flour:

Cottage Cheese (3.5 ounces)		Peanut Flour (1.75 cup)
11	protein (G)	52
83	calcium (MG)	140

However, cottage cheese does contain more Vitamin A and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	327
0	dietary fiber (G)	16
2.7	sugar (G)	8.2
1.7	saturated fat (G)	0.06
37	Vitamin A (UG)	0
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.05
0.07	iron (MG)	2.1
104	potassium (MG)	1290
0.03	thiamin (MG)	0.7
0.16	riboflavin (MG)	0.48
0.1	niacin (MG)	27
0.56	pantothenic acid (MG)	2.7
0.05	Vitamin B6 (MG)	0.5
12	folate (UG)	248
0.43	Vitamin B12 (UG)	0

0.955 | 0.955 | 10.16 Complete Comparison:
Peanut Flour vs. Cottage Cheese

Peanuts

Similarity: > 95%

More nutritionally dense than cottage cheese, peanuts are also high in protein and calcium. Also, peanuts contains more dietary fiber, Vitamin E and iron than cottage cheese.

For 100 grams of cottage cheese and peanuts:

Cottage Cheese (3.5 ounces)		Peanuts (5/8 cup)
11	protein (G)	24
83	calcium (MG)	58

However, cottage cheese does contain more Vitamin A and Vitamin B12 than peanuts by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	587
0	dietary fiber (G)	8.4
2.7	sugar (G)	4.9
1.7	saturated fat (G)	7.7
0	trans fat (G)	0.03
37	Vitamin A (UG)	0
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	4.9
0.07	iron (MG)	1.6
104	potassium (MG)	634
0.03	thiamin (MG)	0.15
0.16	riboflavin (MG)	0.2
0.1	niacin (MG)	14
0.56	pantothenic acid (MG)	1
0.05	Vitamin B6 (MG)	0.47
12	folate (UG)	97
0.43	Vitamin B12 (UG)	0

0.952 | 0.952 | 7.45 Complete Comparison:
Peanuts vs. Cottage Cheese

Soy Flour

Similarity: > 90%

More nutritionally dense than cottage cheese, soy flour is also high in protein and calcium. Also, soy flour contains more dietary fiber, iron and potassium than cottage cheese.

For 100 grams of cottage cheese and soy flour:

Cottage Cheese (3.5 ounces)		Soy Flour (1.25 cup)
11	protein (G)	50
83	calcium (MG)	285

However, cottage cheese does contain more Vitamin A and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	372
0	dietary fiber (G)	16
2.7	sugar (G)	9.3
1.7	saturated fat (G)	1.3
37	Vitamin A (UG)	2
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.55
0.07	iron (MG)	8.2
104	potassium (MG)	2090
0.03	thiamin (MG)	1.1
0.16	riboflavin (MG)	0.28
0.1	niacin (MG)	3
0.56	pantothenic acid (MG)	1.6
0.05	Vitamin B6 (MG)	1.1
12	folate (UG)	289
0.43	Vitamin B12 (UG)	0

0.936 | 0.936 | 11.51 Complete Comparison:
Soy Flour vs. Cottage Cheese

Barley

Similarity: > 90%

More nutritionally dense than cottage cheese, barley is also high in protein and contains some of the same nutrients. Moreover, barley contains more dietary fiber, iron, potassium and thiamin than cottage cheese.

For 100 grams of cottage cheese and barley:

Cottage Cheese (3.5 ounces)		Barley (1/2 cup)
11	protein (G)	9.9
83	calcium (MG)	29

However, cottage cheese does contain more Vitamin A, calcium and Vitamin B12 than barley by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	352
0	dietary fiber (G)	16
2.7	sugar (G)	0.8
1.7	saturated fat (G)	0.24
37	Vitamin A (UG)	1
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.02
0.07	iron (MG)	2.5
104	potassium (MG)	280
0.03	thiamin (MG)	0.19
0.16	riboflavin (MG)	0.11
0.1	niacin (MG)	4.6
0.56	pantothenic acid (MG)	0.28
0.05	Vitamin B6 (MG)	0.26
12	folate (UG)	23
0.43	Vitamin B12 (UG)	0

0.935 | 0.935 | 4.82 Complete Comparison:
Barley vs. Cottage Cheese

Soy Sauce

Similarity: > 90%

Soy sauce is also high in protein and contains some of the same nutrients. Moreover, soy sauce contains more dietary fiber, iron, potassium, niacin and Vitamin B6 than cottage cheese.

For 100 grams of cottage cheese and soy sauce:

Cottage Cheese (3.5 ounces)		Soy Sauce (6 tbsps)
11	protein (G)	8.1
83	calcium (MG)	33

However, cottage cheese does contain more Vitamin A, calcium and Vitamin B12 than soy sauce by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	53
0	dietary fiber (G)	0.8
2.7	sugar (G)	0.4
1.7	saturated fat (G)	0.07
37	Vitamin A (UG)	0
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0
0.07	iron (MG)	1.5
104	potassium (MG)	435
0.03	thiamin (MG)	0.03
0.16	riboflavin (MG)	0.17
0.1	niacin (MG)	2.2
0.56	pantothenic acid (MG)	0.3
0.05	Vitamin B6 (MG)	0.15
12	folate (UG)	14
0.43	Vitamin B12 (UG)	0

0.934 | 0.934 | 2.26 Complete Comparison:
Soy Sauce vs. Cottage Cheese

Wild Rice

Similarity: > 90%

Wild rice contains nutrients similar to cottage cheese, but in smaller amounts overall. Moreover, wild rice contains more dietary fiber, iron, niacin and Vitamin B6 than cottage cheese.

For 100 grams of cottage cheese and wild rice:

Cottage Cheese (3.5 ounces)		Wild Rice (5/8 cup)
11	protein (G)	4
83	calcium (MG)	3

However, cottage cheese does contain more protein, Vitamin A, calcium and riboflavin than wild rice by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	101
0	dietary fiber (G)	1.8
2.7	sugar (G)	0.73
1.7	saturated fat (G)	0.05
37	Vitamin A (UG)	0
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.24
0.07	iron (MG)	0.6
104	potassium (MG)	101
0.03	thiamin (MG)	0.05
0.16	riboflavin (MG)	0.09
0.1	niacin (MG)	1.3
0.56	pantothenic acid (MG)	0.15
0.05	Vitamin B6 (MG)	0.14
12	folate (UG)	26
0.43	Vitamin B12 (UG)	0

0.925 | 0.925 | 1.37 Complete Comparison:
Wild Rice vs. Cottage Cheese

Black Beans

Similarity: > 90%

Black beans contain nutrients similar to cottage cheese, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, Vitamin C, iron, potassium and thiamin than cottage cheese.

For 100 grams of cottage cheese and black beans:

Cottage Cheese (3.5 ounces)		Black Beans (about 3/8 cup)
11	protein (G)	6
83	calcium (MG)	35

However, cottage cheese does contain more protein, Vitamin A, calcium and Vitamin B12 than black beans by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	91
0	dietary fiber (G)	6.9
2.7	sugar (G)	0.23
1.7	saturated fat (G)	0.08
0	Vitamin C (MG)	2.7
37	Vitamin A (UG)	0
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.62
0.07	iron (MG)	1.9
104	potassium (MG)	308
0.03	thiamin (MG)	0.14
0.16	riboflavin (MG)	0.12
0.1	niacin (MG)	0.62
0.56	pantothenic acid (MG)	0.18
0.05	Vitamin B6 (MG)	0.06
12	folate (UG)	61
0.43	Vitamin B12 (UG)	0

0.924 | 0.924 | 1.89 Complete Comparison:
Black Beans vs. Cottage Cheese

Tofu

Similarity: > 90%

Tofu is also high in protein and calcium. Also, tofu contains more dietary fiber and iron than cottage cheese.

For 100 grams of cottage cheese and tofu:

Cottage Cheese (3.5 ounces)		Tofu (3/8 cup)
11	protein (G)	8.1
83	calcium (MG)	350

However, cottage cheese does contain more Vitamin A, riboflavin and pantothenic acid than tofu by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	76
0	dietary fiber (G)	0.3
2.7	sugar (G)	0.62
1.7	saturated fat (G)	0.69
0	Vitamin C (MG)	0.1
37	Vitamin A (UG)	0
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.01
0.07	iron (MG)	5.4
104	potassium (MG)	121
0.03	thiamin (MG)	0.08
0.16	riboflavin (MG)	0.05
0.1	niacin (MG)	0.2
0.56	pantothenic acid (MG)	0.07
0.05	Vitamin B6 (MG)	0.05
12	folate (UG)	15
0.43	Vitamin B12 (UG)	0

0.922 | 0.922 | 2.08 Complete Comparison:
Tofu vs. Cottage Cheese

White Beans

Similarity: > 90%

White beans are also high in calcium and contains some of the same nutrients. Moreover, white beans contains more dietary fiber, iron, potassium and folate than cottage cheese.

For 100 grams of cottage cheese and white beans:

Cottage Cheese (3.5 ounces)		White Beans (3/8 cup)
11	protein (G)	7.3
83	calcium (MG)	73

However, cottage cheese does contain more protein, Vitamin A, riboflavin and Vitamin B12 than white beans by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	114
0	dietary fiber (G)	4.8
2.7	sugar (G)	0.29
1.7	saturated fat (G)	0.07
37	Vitamin A (UG)	0
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.79
0.07	iron (MG)	3
104	potassium (MG)	454
0.03	thiamin (MG)	0.1
0.16	riboflavin (MG)	0.04
0.1	niacin (MG)	0.11
0.56	pantothenic acid (MG)	0.19
0.05	Vitamin B6 (MG)	0.08
12	folate (UG)	65
0.43	Vitamin B12 (UG)	0

0.921 | 0.921 | 2.14 Complete Comparison:
White Beans vs. Cottage Cheese

Walnut

Similarity: > 90%

More nutritionally dense than cottage cheese, walnut is also high in protein and calcium. Also, walnut contains more dietary fiber, Vitamin C and iron than cottage cheese.

For 100 grams of cottage cheese and walnut:

Cottage Cheese (3.5 ounces)		Walnut (7/8 cup)
11	protein (G)	15
83	calcium (MG)	98

However, cottage cheese does contain more Vitamin A and Vitamin B12 than walnut by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	654
0	dietary fiber (G)	6.7
2.7	sugar (G)	2.6
1.7	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
37	Vitamin A (UG)	1
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.7
0.07	iron (MG)	2.9
104	potassium (MG)	441
0.03	thiamin (MG)	0.34
0.16	riboflavin (MG)	0.15
0.1	niacin (MG)	1.1
0.56	pantothenic acid (MG)	0.57
0.05	Vitamin B6 (MG)	0.54
12	folate (UG)	98
0.43	Vitamin B12 (UG)	0

0.901 | 0.901 | 6.28 Complete Comparison:
Walnut vs. Cottage Cheese

Coconut Cream

Similarity: > 90%

Coconut cream contains nutrients similar to cottage cheese, but in smaller amounts overall. Also, coconut cream contains more dietary fiber, Vitamin C and iron than cottage cheese.

For 100 grams of cottage cheese and coconut cream:

Cottage Cheese (3.5 ounces)		Coconut Cream (7 tbsps)
11	protein (G)	3.6
83	calcium (MG)	11

However, cottage cheese does contain more protein, Vitamin A, calcium and riboflavin than coconut cream by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	330
0	dietary fiber (G)	2.2
2.7	sugar (G)	0
1.7	saturated fat (G)	31
0	Vitamin C (MG)	2.8
37	Vitamin A (UG)	0
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0
0.07	iron (MG)	2.3
104	potassium (MG)	325
0.03	thiamin (MG)	0.03
0.16	riboflavin (MG)	0
0.1	niacin (MG)	0.89
0.56	pantothenic acid (MG)	0.26
0.05	Vitamin B6 (MG)	0.05
12	folate (UG)	23
0.43	Vitamin B12 (UG)	0

0.898 | 0.898 | 2.56 Complete Comparison:
Coconut Cream vs. Cottage Cheese

Pumpkin Seeds

Similarity: 89%

More nutritionally dense than cottage cheese, pumpkin seeds are also high in protein and calcium. Also, pumpkin seeds contains more dietary fiber, iron and potassium than cottage cheese.

For 100 grams of cottage cheese and pumpkin seeds:

Cottage Cheese (3.5 ounces)		Pumpkin Seeds (1.5 cup)
11	protein (G)	19
83	calcium (MG)	55

However, cottage cheese does contain more Vitamin A, riboflavin, pantothenic acid and Vitamin B12 than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	446
0	dietary fiber (G)	18
2.7	sugar (G)	0
1.7	saturated fat (G)	3.7
0	Vitamin C (MG)	0.3
37	Vitamin A (UG)	3
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0
0.07	iron (MG)	3.3
104	potassium (MG)	919
0.03	thiamin (MG)	0.03
0.16	riboflavin (MG)	0.05
0.1	niacin (MG)	0.29
0.56	pantothenic acid (MG)	0.06
0.05	Vitamin B6 (MG)	0.04
12	folate (UG)	9
0.43	Vitamin B12 (UG)	0

0.887 | 0.887 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Cottage Cheese

fruits

Goji Berry

Similarity: > 95%

Goji berry is also high in protein and calcium. Also, goji berry contains more dietary fiber, Vitamin C and iron than cottage cheese.

For 100 grams of cottage cheese and goji berry:

Cottage Cheese (3.5 ounces)		Goji Berry (18 tbsps)
11	protein (G)	14
83	calcium (MG)	190

However, cottage cheese does contain more Vitamin A, potassium, thiamin and riboflavin than goji berry by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	349
0	dietary fiber (G)	13
2.7	sugar (G)	46
1.7	saturated fat (G)	0
0	Vitamin C (MG)	48
37	Vitamin A (UG)	0
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0
0.07	iron (MG)	6.8
104	potassium (MG)	0
0.03	thiamin (MG)	0
0.16	riboflavin (MG)	0
0.1	niacin (MG)	0
0.56	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
12	folate (UG)	0
0.43	Vitamin B12 (UG)	0

0.97 | 0.97 | 2.51 Complete Comparison:
Goji Berry vs. Cottage Cheese

plants and vegetables

Alfalfa Sprouts

Similarity: > 90%

Alfalfa sprouts contain nutrients similar to cottage cheese, but in smaller amounts overall. Also, alfalfa sprouts contains more dietary fiber, Vitamin C and iron than cottage cheese.

For 100 grams of cottage cheese and alfalfa sprouts:

Cottage Cheese (3.5 ounces)		Alfalfa Sprouts (3 cups)
11	protein (G)	4
83	calcium (MG)	32

However, cottage cheese does contain more protein, Vitamin A and calcium than alfalfa sprouts by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	23
0	dietary fiber (G)	1.9
2.7	sugar (G)	0.2
1.7	saturated fat (G)	0.07
0	Vitamin C (MG)	8.2
37	Vitamin A (UG)	8
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.02
0.07	iron (MG)	0.96
104	potassium (MG)	79
0.03	thiamin (MG)	0.08
0.16	riboflavin (MG)	0.13
0.1	niacin (MG)	0.48
0.56	pantothenic acid (MG)	0.56
0.05	Vitamin B6 (MG)	0.03
12	folate (UG)	36
0.43	Vitamin B12 (UG)	0

0.926 | 0.926 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Cottage Cheese

Lima Beans

Similarity: 89%

More nutritionally dense than cottage cheese, lima beans contain nutrients similar to cottage cheese, but in smaller amounts overall. Moreover, lima beans contains more dietary fiber, Vitamin C, iron, potassium and thiamin than cottage cheese.

For 100 grams of cottage cheese and lima beans:

Cottage Cheese (3.5 ounces)		Lima Beans (5/8 cup)
11	protein (G)	6.8
83	calcium (MG)	34

However, cottage cheese does contain more protein, Vitamin A, calcium and Vitamin B12 than lima beans by weight.

Here is a comparison of the rest of nutrients:

98	calories (KCAL)	113
0	dietary fiber (G)	4.9
2.7	sugar (G)	1.5
1.7	saturated fat (G)	0.2
0	Vitamin C (MG)	23
37	Vitamin A (UG)	10
3	Vitamin D (IU)	0
0.08	Vitamin E (MG)	0.32
0.07	iron (MG)	3.1
104	potassium (MG)	467
0.03	thiamin (MG)	0.22
0.16	riboflavin (MG)	0.1
0.1	niacin (MG)	1.5
0.56	pantothenic acid (MG)	0.25
0.05	Vitamin B6 (MG)	0.2
12	folate (UG)	34
0.43	Vitamin B12 (UG)	0

0.891 | 0.891 | 3.18 Complete Comparison:
Lima Beans vs. Cottage Cheese

Other Nutritional Substitutes

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