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Banana vs. Cottage cheese — In-Depth Nutrition Comparison

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Important differences between Banana and Cottage cheese

  • Banana has more Vitamin B6, Manganese, Fiber, and Vitamin C, however, Cottage cheese is richer in Phosphorus, Vitamin B12, Selenium, and Calcium.
  • Banana's daily need coverage for Vitamin B6 is 25% more.
  • Banana contains less Saturated Fat.

The food varieties used in the comparison are Bananas, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Banana vs Cottage cheese 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.
Banana
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +237.5%
Contains more PotassiumPotassium +244.2%
Contains more IronIron +271.4%
Contains more CopperCopper +169%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +13400%
Contains more CalciumCalcium +1560%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +622.7%
Contains more SeleniumSelenium +870%

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.
Banana
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 3.8% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +14.8%
Contains more Vitamin B3Vitamin B3 +571.7%
Contains more Vitamin B6Vitamin B6 +697.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +118.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +123.3%
Contains more Vitamin B5Vitamin B5 +66.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +87.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +575.7%
Contains more ProteinProtein +920.2%
Contains more FatsFats +1203%
Contains more OtherOther +69.9%
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
1
52% 15% 34%
Saturated Fat: Sat. Fat 0.112 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
66% 30% 5%
Saturated Fat: Sat. Fat 1.718 g
Monounsaturated Fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated Fat -93.5%
Contains more Mono. FatMonounsaturated Fat +2331.3%
Contains more Poly. FatPolyunsaturated fat +68.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
5
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Cottage cheese Opinion
Calories 89kcal 98kcal Cottage cheese
Protein 1.09g 11.12g Cottage cheese
Fats 0.33g 4.3g Cottage cheese
Vitamin C 8.7mg 0mg Banana
Net carbs 20.24g 3.38g Banana
Carbs 22.84g 3.38g Banana
Cholesterol 0mg 17mg Banana
Vitamin D 0IU 3IU Cottage cheese
Magnesium 27mg 8mg Banana
Calcium 5mg 83mg Cottage cheese
Potassium 358mg 104mg Banana
Iron 0.26mg 0.07mg Banana
Sugar 12.23g 2.67g Cottage cheese
Fiber 2.6g 0g Banana
Copper 0.078mg 0.029mg Banana
Zinc 0.15mg 0.4mg Cottage cheese
Starch 5.38g Banana
Phosphorus 22mg 159mg Cottage cheese
Sodium 1mg 364mg Banana
Vitamin A 64IU 140IU Cottage cheese
Vitamin A 3µg 37µg Cottage cheese
Vitamin E 0.1mg 0.08mg Banana
Vitamin D 0µg 0.1µg Cottage cheese
Manganese 0.27mg 0.002mg Banana
Selenium 1µg 9.7µg Cottage cheese
Vitamin B1 0.031mg 0.027mg Banana
Vitamin B2 0.073mg 0.163mg Cottage cheese
Vitamin B3 0.665mg 0.099mg Banana
Vitamin B5 0.334mg 0.557mg Cottage cheese
Vitamin B6 0.367mg 0.046mg Banana
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 0.5µg 0µg Banana
Folate 20µg 12µg Banana
Choline 9.8mg 18.4mg Cottage cheese
Saturated Fat 0.112g 1.718g Banana
Monounsaturated Fat 0.032g 0.778g Cottage cheese
Polyunsaturated fat 0.073g 0.123g Cottage cheese
Tryptophan 0.009mg 0.147mg Cottage cheese
Threonine 0.028mg 0.5mg Cottage cheese
Isoleucine 0.028mg 0.591mg Cottage cheese
Leucine 0.068mg 1.116mg Cottage cheese
Lysine 0.05mg 0.934mg Cottage cheese
Methionine 0.008mg 0.269mg Cottage cheese
Phenylalanine 0.049mg 0.577mg Cottage cheese
Valine 0.047mg 0.748mg Cottage cheese
Histidine 0.077mg 0.326mg Cottage cheese
Fructose 4.85g 0g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Cottage cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Banana
14%
Cottage cheese
Minerals Daily Need Coverage Score
14%
Banana
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 9.56g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Banana
Banana is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 1.606g)
Which food is cheaper?
Banana
Banana is cheaper (difference - $1.8)
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.
Which food is richer in vitamins?
?
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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
  2. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.