Mango vs Cottage Cheese: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Mango is generally healthier
Mango comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (60 vs 98), more fiber (1.6g vs 0g), less sodium (11mg vs 390mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Mango
60 kcal
More Protein
Cottage Cheese
11g
More Fiber
Mango
1.6g
Less Sugar
Cottage Cheese
3.3g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Mango | Cottage Cheese | Difference |
|---|---|---|---|
| Calories | 60kcal✓ | 98kcal | -38.0kcal |
| Protein | 0.8g | 11g✓ | -10.2g |
| Carbohydrates | 15g | 3.7g✓ | +11.3g |
| Fat | 0.4g✓ | 5g | -4.6g |
| Fiber | 1.6g✓ | 0g | +1.6g |
| Sugar | 13g | 3.3g✓ | +9.7g |
| Sodium | 11mg✓ | 390mg | -379.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Mango
Cottage Cheese
Diet Compatibility
Mango
Cottage Cheese
When to Choose Mango
- ✓Lower in calories (60 vs 98)
- ✓More fiber (1.6g vs 0g)
- ✓Lower sodium (11mg vs 390mg)
Common Uses
When to Choose Cottage Cheese
- ✓Higher in protein (11g vs 0.8g)
- ✓Lower in carbs (3.7g vs 15g)
- ✓Less sugar (3.3g vs 13g)
Common Uses
Mango vs Cottage Cheese: Nutritional Analysis
Cottage Cheese is more calorie-dense at 98 calories per 100g compared to 60 for Mango, a difference of 38 calories. On the protein front, Cottage Cheese delivers more with 11g per 100g versus 0.8g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Mango and Cottage Cheese tell different nutritional stories. Mango provides 15g of carbohydrates, 0.4g of fat, and 1.6g of fiber per 100g, while Cottage Cheese contains 3.7g carbs, 5g fat, and 0g fiber. The higher fiber content in Mango supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Mango contains 13g while Cottage Cheese has 3.3g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Mango is the lower-calorie choice at 60 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Cottage Cheese provides more protein (11g/100g), supporting muscle repair and growth.
- For sustained energy: Mango offers more fiber (1.6g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Mango or Cottage Cheese?
Cottage Cheese has more calories with 98 kcal per 100g, compared to Mango with 60 kcal. That's a difference of 38 calories per 100g serving.
Is Mango healthier than Cottage Cheese?
Based on our nutritional analysis, Mango is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Mango has 60 calories, 0.8g protein, and 1.6g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Mango and Cottage Cheese?
Cottage Cheese has more protein with 11g per 100g, compared to Mango with 0.8g. Cottage Cheese provides 10.2g more protein per 100g serving.
Which is better for weight loss, Mango or Cottage Cheese?
For weight loss, Mango is the better choice with only 60 calories per 100g compared to 98 calories in Cottage Cheese. Mango also offers 1.6g of fiber per 100g, which helps you feel fuller longer.
Does Mango or Cottage Cheese have fewer carbs?
Cottage Cheese has fewer carbs with 3.7g per 100g, compared to Mango with 15g. If you're following a low-carb diet, Cottage Cheese is the better option with 11.3g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.