Cottage Cheese (Full Fat)VSBoiled Black Beans
Cottage Cheese (Full Fat) has 2.8g more protein per 100g than Boiled Black Beans — 11.6g vs 8.9g per 100g (USDA). For those watching their calorie intake, Cottage Cheese (Full Fat) offers only 102.921 calories per 100g compared to 132 calories in Boiled Black Beans. Cottage Cheese (Full Fat) provides complete protein with all essential amino acids, while Boiled Black Beans should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Cottage Cheese (Full Fat) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Cottage Cheese (Full Fat) | Boiled Black Beans |
|---|---|---|
| Protein | 11.6 g | 8.9 g |
| Calories | 103 kcal | 132 kcal |
| Total fat | 4.2 g | 0.5 g |
| Carbohydrates | 4.6 g | 23.7 g |
Cottage Cheese (Full Fat)
Boiled Black Beans
How does Cottage Cheese (Full Fat) compare to Boiled Black Beans?
Cottage Cheese (Full Fat) has 2.8g more protein per 100g than Boiled Black Beans — 11.6g vs 8.9g per 100g (USDA). For those watching their calorie intake, Cottage Cheese (Full Fat) offers only 102.921 calories per 100g compared to 132 calories in Boiled Black Beans. Cottage Cheese (Full Fat) provides complete protein with all essential amino acids, while Boiled Black Beans should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Cottage Cheese (Full Fat) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Cottage Cheese (Full Fat)With 11.6g of protein per 100g, Cottage Cheese (Full Fat) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Cottage Cheese (Full Fat)At only 102.921 calories per 100g, Cottage Cheese (Full Fat) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Cottage Cheese (Full Fat)Cottage Cheese (Full Fat) offers the best protein-to-calorie ratio, delivering 11.6g of protein for just 102.921 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Boiled Black BeansBoiled Black Beans is the clear choice for vegetarians and those seeking plant-based protein sources. Pair it with grains or other legumes to ensure complete amino acid coverage for optimal protein utilization.
Low-Carb & Ketogenic Diets
Cottage Cheese (Full Fat)With only 4.6g of carbohydrates per 100g, Cottage Cheese (Full Fat) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Cottage Cheese (Full Fat)For everyday fitness enthusiasts seeking balanced nutrition, Cottage Cheese (Full Fat) offers a good protein content at 11.6g with 102.921 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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