Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Beans
  5. Compare
  6. Beans vs. Cottage cheese

Beans vs. Cottage cheese — In-Depth Nutrition Comparison

Compare

Differences between beans and cottage cheese

  • Beans have more fiber, copper, vitamin B1, and zinc, while cottage cheese has more vitamin B12, selenium, vitamin B2, and phosphorus.
  • Beans' daily need coverage for fiber is 22% higher.
  • Cottage cheese contains 7 times less copper than beans. Beans contain 0.206mg of copper, while cottage cheese contains 0.029mg.
  • The amount of saturated fat in beans is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of beans is 33.

The food types used in this comparison are Beans, baked, canned, no salt added and Cheese, cottage, creamed, large or small curd.

Infographic

Beans 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.
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +300%
Contains more PotassiumPotassium +184.6%
Contains more IronIron +314.3%
Contains more CopperCopper +610.3%
Contains more ZincZinc +250%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +66%
Contains more PhosphorusPhosphorus +52.9%
Contains more SeleniumSelenium +115.6%

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.
Beans
Beans
8
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B1Vitamin B1 +455.6%
Contains more Vitamin B3Vitamin B3 +334.3%
Contains more Vitamin B6Vitamin B6 +182.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +67.4%
Contains more Vitamin AVitamin A +640%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +171.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Beans Cottage cheese DV% diff.
Fiber 5.5g 0g 22%
Copper 0.206mg 0.029mg 20%
Vitamin B12 0µg 0.43µg 18%
Sodium 1mg 364mg 16%
Protein 4.8g 11.12g 13%
Vitamin B5 0.557mg 11%
Vitamin B1 0.15mg 0.027mg 10%
Zinc 1.4mg 0.4mg 9%
Selenium 4.5µg 9.7µg 9%
Vitamin B2 0.06mg 0.163mg 8%
Phosphorus 104mg 159mg 8%
Saturated fat 0.103g 1.718g 7%
Vitamin B6 0.13mg 0.046mg 6%
Potassium 296mg 104mg 6%
Fats 0.4g 4.3g 6%
Magnesium 32mg 8mg 6%
Cholesterol 0mg 17mg 6%
Carbs 20.49g 3.38g 6%
Vitamin A 5µg 37µg 4%
Folate 24µg 12µg 3%
Vitamin C 3.1mg 0mg 3%
Iron 0.29mg 0.07mg 3%
Calcium 50mg 83mg 3%
Monounsaturated fat 0.035g 0.778g 2%
Choline 30.8mg 18.4mg 2%
Vitamin B3 0.43mg 0.099mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 0.8µg 0µg 1%
Calories 105kcal 98kcal 0%
Net carbs 14.99g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 7.78g 2.67g N/A
Vitamin E 0.15mg 0.08mg 0%
Manganese 0.002mg 0%
Polyunsaturated fat 0.172g 0.123g 0%
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +506.2%
Contains more OtherOther +21.3%
Contains more ProteinProtein +131.7%
Contains more FatsFats +975%
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -94%
Contains more Poly. FatPolyunsaturated fat +39.8%
Contains more Mono. FatMonounsaturated fat +2122.9%

People also compare

Beans
Beans vs Kidney beans raw
Kidney beans raw
Beans
Beans vs Bean raw
Bean raw
Beans
Beans vs Cranberry bean raw
Cranberry bean raw
Cottage cheese
Cottage cheese vs Cream cheese
Cream cheese
Cottage cheese
Cottage cheese vs Edam
Edam
Cottage cheese
Cottage cheese vs Feta
Feta

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.