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Cottage cheese vs. Mango — In-Depth Nutrition Comparison

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How are Cottage cheese and Mango different?

  • Cottage cheese is richer in Phosphorus, Vitamin B12, Selenium, Vitamin B2, and Vitamin B5, while Mango is higher in Vitamin C, Copper, and Folate.
  • Mango covers your daily need of Vitamin C 40% more than Cottage cheese.
  • Mango is lower in Sodium.

Cheese, cottage, creamed, large or small curd and Mangos, raw types were used in this article.

Infographic

Cottage cheese vs Mango infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +654.5%
Contains more Phosphorus +1035.7%
Contains more Zinc +344.4%
Contains more Selenium +1516.7%
Contains more Iron +128.6%
Contains more Magnesium +25%
Contains more Potassium +61.5%
Contains less Sodium -99.7%
Contains more Copper +282.8%
Contains more Manganese +3050%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +654.5%
Contains more Phosphorus +1035.7%
Contains more Zinc +344.4%
Contains more Selenium +1516.7%
Contains more Iron +128.6%
Contains more Magnesium +25%
Contains more Potassium +61.5%
Contains less Sodium -99.7%
Contains more Copper +282.8%
Contains more Manganese +3050%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
8
Mango
Contains more Vitamin D +∞%
Contains more Vitamin B2 +328.9%
Contains more Vitamin B5 +182.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +672.9%
Contains more Vitamin E +1025%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +575.8%
Contains more Vitamin B6 +158.7%
Contains more Folate +258.3%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.028
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +328.9%
Contains more Vitamin B5 +182.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +672.9%
Contains more Vitamin E +1025%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +575.8%
Contains more Vitamin B6 +158.7%
Contains more Folate +258.3%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.028

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1256.1%
Contains more Fats +1031.6%
Contains more Other +291.7%
Contains more Carbs +343.2%
Equal in Water - 83.46
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +1256.1%
Contains more Fats +1031.6%
Contains more Other +291.7%
Contains more Carbs +343.2%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +455.7%
Contains more Polyunsaturated fat +73.2%
Contains less Saturated Fat -94.6%
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Monounsaturated Fat +455.7%
Contains more Polyunsaturated fat +73.2%
Contains less Saturated Fat -94.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cottage cheese Mango
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Mango Opinion
Net carbs 3.38g 13.38g Mango
Protein 11.12g 0.82g Cottage cheese
Fats 4.3g 0.38g Cottage cheese
Carbs 3.38g 14.98g Mango
Calories 98kcal 60kcal Cottage cheese
Fructose 0g 4.68g Mango
Sugar 2.67g 13.66g Cottage cheese
Fiber 0g 1.6g Mango
Calcium 83mg 11mg Cottage cheese
Iron 0.07mg 0.16mg Mango
Magnesium 8mg 10mg Mango
Phosphorus 159mg 14mg Cottage cheese
Potassium 104mg 168mg Mango
Sodium 364mg 1mg Mango
Zinc 0.4mg 0.09mg Cottage cheese
Copper 0.029mg 0.111mg Mango
Manganese 0.002mg 0.063mg Mango
Selenium 9.7µg 0.6µg Cottage cheese
Vitamin A 140IU 1082IU Mango
Vitamin A RAE 37µg 54µg Mango
Vitamin E 0.08mg 0.9mg Mango
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 36.4mg Mango
Vitamin B1 0.027mg 0.028mg Mango
Vitamin B2 0.163mg 0.038mg Cottage cheese
Vitamin B3 0.099mg 0.669mg Mango
Vitamin B5 0.557mg 0.197mg Cottage cheese
Vitamin B6 0.046mg 0.119mg Mango
Folate 12µg 43µg Mango
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 4.2µg Mango
Tryptophan 0.147mg 0.013mg Cottage cheese
Threonine 0.5mg 0.031mg Cottage cheese
Isoleucine 0.591mg 0.029mg Cottage cheese
Leucine 1.116mg 0.05mg Cottage cheese
Lysine 0.934mg 0.066mg Cottage cheese
Methionine 0.269mg 0.008mg Cottage cheese
Phenylalanine 0.577mg 0.027mg Cottage cheese
Valine 0.748mg 0.042mg Cottage cheese
Histidine 0.326mg 0.019mg Cottage cheese
Cholesterol 17mg 0mg Mango
Saturated Fat 1.718g 0.092g Mango
Monounsaturated Fat 0.778g 0.14g Cottage cheese
Polyunsaturated fat 0.123g 0.071g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cottage cheese
26%
Mango
Minerals Daily Need Coverage Score
23%
Cottage cheese
9%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 363mg)
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 1.626g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 10.99g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 41)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.