Arborio rice vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on differences between arborio rice and cottage cheese

Arborio rice has more iron, manganese, folate, vitamin B1, and vitamin B3; however, cottage cheese is higher in phosphorus, vitamin B1,2 and vitamin B2.
Cottage cheese covers your daily phosphorus needs 18% more than arborio rice.
Cottage cheese contains 179 times less manganese than arborio rice. Arborio rice contains 0.357mg of manganese, while cottage cheese contains 0.002mg.
Arborio rice has less saturated fat.
The glycemic index of arborio rice is higher.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Cheese, cottage, creamed, large or small curd.

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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.

Arborio rice

Cottage cheese

Contains more IronIron	+1985.7%
Contains more CopperCopper	+148.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+17750%

Contains more CalciumCalcium	+8200%
Contains more PotassiumPotassium	+300%
Contains more PhosphorusPhosphorus	+381.8%
Contains more SeleniumSelenium	+29.3%

~equal in Magnesium ~8mg

~equal in Zinc ~0.4mg

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.

Arborio rice

Cottage cheese

Contains more Vitamin B1Vitamin B1	+507.4%
Contains more Vitamin B3Vitamin B3	+1408.1%
Contains more Vitamin B6Vitamin B6	+28.3%
Contains more FolateFolate	+391.7%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+918.8%
Contains more Vitamin B5Vitamin B5	+40.3%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Protein	2.36g	11.12g	18%
Vitamin B12	0µg	0.43µg	18%
Phosphorus	33mg	159mg	18%
Iron	1.46mg	0.07mg	17%
Sodium	0mg	364mg	16%
Manganese	0.357mg	0.002mg	15%
Folate	59µg	12µg	12%
Vitamin B1	0.164mg	0.027mg	11%
Vitamin B2	0.016mg	0.163mg	11%
Vitamin B3	1.493mg	0.099mg	9%
Carbs	28.73g	3.38g	8%
Saturated fat	0.051g	1.718g	8%
Calcium	1mg	83mg	8%
Cholesterol	0mg	17mg	6%
Fats	0.19g	4.3g	6%
Copper	0.072mg	0.029mg	5%
Vitamin A	0µg	37µg	4%
Selenium	7.5µg	9.7µg	4%
Vitamin B5	0.397mg	0.557mg	3%
Choline		18.4mg	3%
Monounsaturated fat	0.058g	0.778g	2%
Calories	130kcal	98kcal	2%
Potassium	26mg	104mg	2%
Vitamin D	0µg	0.1µg	1%
Vitamin E		0.08mg	1%
Vitamin B6	0.059mg	0.046mg	1%
Net carbs	28.73g	3.38g	N/A
Vitamin D	0IU	3IU	0%
Magnesium	8mg	8mg	0%
Sugar		2.67g	N/A
Zinc	0.4mg	0.4mg	0%
Polyunsaturated fat	0.05g	0.123g	0%
Tryptophan	0.027mg	0.147mg	0%
Threonine	0.084mg	0.5mg	0%
Isoleucine	0.102mg	0.591mg	0%
Leucine	0.195mg	1.116mg	0%
Lysine	0.085mg	0.934mg	0%
Methionine	0.056mg	0.269mg	0%
Phenylalanine	0.126mg	0.577mg	0%
Valine	0.144mg	0.748mg	0%
Histidine	0.056mg	0.326mg	0%