Cottage Cheese vs Milk (Whole)
· Source: USDA FoodData Central
Nutrition Comparison per 100g
Dairy & Eggs vs Dairy & Eggs
Side-by-Side Nutrition Facts
Macronutrient Breakdown
Cottage Cheese
Milk (Whole)
Nutrition Quick Facts (per 100g)
Cottage Cheese
- Calories98 kcal
- Protein11.1g
- Total Fat4.3g
- Carbohydrates3.4g
- Dietary Fiber0g
- Sugar2.7g
- Vitamin C0mg
- Calcium83mg
- Iron0.1mg
- Potassium104mg
Milk (Whole)
- Calories61 kcal
- Protein3.2g
- Total Fat3.3g
- Carbohydrates4.8g
- Dietary Fiber0g
- Sugar5.1g
- Vitamin C0mg
- Calcium113mg
- Iron0mg
- Potassium132mg
About This Data
Nutrition data is sourced from the USDA FoodData Central SR Legacy database, the authoritative reference for nutrient composition of foods sold and consumed in the United States. All values are per 100g of the raw food item unless otherwise noted.
Actual nutritional content may vary based on preparation method (raw vs. cooked, boiled vs. fried), agricultural growing conditions, brand, and serving size. The USDA data represents typical values averaged across many samples. For precise dietary tracking, weigh your food and use a certified nutrition database.
Cottage Cheese vs Milk (Whole) — Key Takeaway
Cottage Cheese and Milk (Whole) are similar in calories — 98 kcal vs 61 kcal per 100g — making either a comparable choice for calorie tracking. Cottage Cheese is the stronger protein source with 11.1g per 100g versus 3.2g in Milk (Whole), a difference of 7.9g that adds up meaningfully across multiple servings. Their fat contents are close: 4.3g in Cottage Cheese versus 3.3g in Milk (Whole) per 100g, so fat is unlikely to be a deciding factor when choosing between them. Both foods have low fiber content (0g and 0g respectively), so neither stands out as a significant fiber source — pair either with high-fiber vegetables or legumes for a more complete meal. Overall, Milk (Whole) edges ahead in this comparison, winning 5 of 10 nutritional categories. That said, both foods are nutritious whole-food options that can fit well into a balanced diet.
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