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  6. Green bean raw vs. Cottage cheese

Green bean raw vs. Cottage cheese — In-Depth Nutrition Comparison

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The main differences between Green bean raw and Cottage cheese

  • Green bean raw has more Vitamin K, Vitamin C, Iron, Fiber, and Manganese, however, Cottage cheese has more Vitamin B12, Phosphorus, and Selenium.
  • Daily need coverage for Vitamin K from Green bean raw is 36% higher.
  • Green bean raw is lower in Saturated Fat.

Food types used in this article are Beans, snap, green, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Green bean raw 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.
Green bean raw
Green bean raw
6
:
4
Cottage cheese
Cottage cheese
Contains more Iron +1371.4%
Contains more Magnesium +212.5%
Contains more Potassium +102.9%
Contains less Sodium -98.4%
Contains more Copper +137.9%
Contains more Manganese +10700%
Contains more Calcium +124.3%
Contains more Phosphorus +318.4%
Contains more Zinc +66.7%
Contains more Selenium +1516.7%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +1371.4%
Contains more Magnesium +212.5%
Contains more Potassium +102.9%
Contains less Sodium -98.4%
Contains more Copper +137.9%
Contains more Manganese +10700%
Contains more Calcium +124.3%
Contains more Phosphorus +318.4%
Contains more Zinc +66.7%
Contains more Selenium +1516.7%

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.
Green bean raw
Green bean raw
8
:
4
Cottage cheese
Cottage cheese
Contains more Vitamin A +392.9%
Contains more Vitamin E +412.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +203.7%
Contains more Vitamin B3 +641.4%
Contains more Vitamin B6 +206.5%
Contains more Folate +175%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B5 +147.6%
Contains more Vitamin B12 +∞%
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Cottage cheese
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%
Contains more Vitamin A +392.9%
Contains more Vitamin E +412.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +203.7%
Contains more Vitamin B3 +641.4%
Contains more Vitamin B6 +206.5%
Contains more Folate +175%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B5 +147.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean raw
Green bean raw
2
:
3
Cottage cheese
Cottage cheese
Contains more Carbs +106.2%
Contains more Water +13.2%
Contains more Protein +507.7%
Contains more Fats +1854.5%
Contains more Other +113.6%
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Cottage cheese
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 Carbs +106.2%
Contains more Water +13.2%
Contains more Protein +507.7%
Contains more Fats +1854.5%
Contains more Other +113.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean raw
Green bean raw
1
:
2
Cottage cheese
Cottage cheese
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +7680%
Equal in Polyunsaturated fat - 0.123
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +7680%
Equal in Polyunsaturated fat - 0.123

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Green bean raw
Green bean raw
4
:
1
Cottage cheese
Cottage cheese
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Green bean raw
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cottage cheese
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean raw Cottage cheese
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 Green bean raw Cottage cheese Opinion
Net carbs 4.27g 3.38g Green bean raw
Protein 1.83g 11.12g Cottage cheese
Fats 0.22g 4.3g Cottage cheese
Carbs 6.97g 3.38g Green bean raw
Calories 31kcal 98kcal Cottage cheese
Starch 0.88g Green bean raw
Fructose 1.39g 0g Green bean raw
Sugar 3.26g 2.67g Cottage cheese
Fiber 2.7g 0g Green bean raw
Calcium 37mg 83mg Cottage cheese
Iron 1.03mg 0.07mg Green bean raw
Magnesium 25mg 8mg Green bean raw
Phosphorus 38mg 159mg Cottage cheese
Potassium 211mg 104mg Green bean raw
Sodium 6mg 364mg Green bean raw
Zinc 0.24mg 0.4mg Cottage cheese
Copper 0.069mg 0.029mg Green bean raw
Manganese 0.216mg 0.002mg Green bean raw
Selenium 0.6µg 9.7µg Cottage cheese
Vitamin A 690IU 140IU Green bean raw
Vitamin A RAE 35µg 37µg Cottage cheese
Vitamin E 0.41mg 0.08mg Green bean raw
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin C 12.2mg 0mg Green bean raw
Vitamin B1 0.082mg 0.027mg Green bean raw
Vitamin B2 0.104mg 0.163mg Cottage cheese
Vitamin B3 0.734mg 0.099mg Green bean raw
Vitamin B5 0.225mg 0.557mg Cottage cheese
Vitamin B6 0.141mg 0.046mg Green bean raw
Folate 33µg 12µg Green bean raw
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 43µg 0µg Green bean raw
Tryptophan 0.019mg 0.147mg Cottage cheese
Threonine 0.079mg 0.5mg Cottage cheese
Isoleucine 0.066mg 0.591mg Cottage cheese
Leucine 0.112mg 1.116mg Cottage cheese
Lysine 0.088mg 0.934mg Cottage cheese
Methionine 0.022mg 0.269mg Cottage cheese
Phenylalanine 0.067mg 0.577mg Cottage cheese
Valine 0.09mg 0.748mg Cottage cheese
Histidine 0.034mg 0.326mg Cottage cheese
Cholesterol 0mg 17mg Green bean raw
Saturated Fat 0.05g 1.718g Green bean raw
Monounsaturated Fat 0.01g 0.778g Cottage cheese
Polyunsaturated fat 0.113g 0.123g Cottage cheese

Which food is preferable for your diet?

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

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
27%
Green bean raw
14%
Cottage cheese
Minerals Daily Need Coverage Score
16%
Green bean raw
23%
Cottage cheese

Comparison summary

Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 358mg)
Which food is lower in Cholesterol?
Green bean raw
Green bean raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 1.668g)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $0.2)
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 0.59g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 10)
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.