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  6. Beetroot vs. Cottage cheese

Beetroot vs. Cottage cheese — In-Depth Nutrition Comparison

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Important differences between beetroot and cottage cheese

  • Beetroot has more folate, manganese, fiber, and iron; however, cottage cheese is richer in vitamin B12, phosphorus, selenium, and vitamin B2.
  • Beetroot's daily need coverage for folate is 24% more.
  • Beetroot contains less sodium.
  • Beetroot has a higher glycemic index. The glycemic index of beetroot is 64, while the glycemic index of cottage cheese is 10.

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

Infographic

Beetroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +187.5%
Contains more PotassiumPotassium +212.5%
Contains more IronIron +1042.9%
Contains more CopperCopper +158.6%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +16350%
Contains more CalciumCalcium +418.8%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +297.5%
Contains more SeleniumSelenium +1285.7%

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.
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +14.8%
Contains more Vitamin B3Vitamin B3 +237.4%
Contains more Vitamin B6Vitamin B6 +45.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +808.3%
Contains more Vitamin AVitamin A +1750%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +307.5%
Contains more Vitamin B5Vitamin B5 +259.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +206.7%

All nutrients comparison - raw data values

Nutrient Beetroot Cottage cheese DV% diff.
Folate 109µg 12µg 24%
Protein 1.61g 11.12g 19%
Vitamin B12 0µg 0.43µg 18%
Phosphorus 40mg 159mg 17%
Selenium 0.7µg 9.7µg 16%
Manganese 0.329mg 0.002mg 14%
Sodium 78mg 364mg 12%
Fiber 2.8g 0g 11%
Iron 0.8mg 0.07mg 9%
Vitamin B2 0.04mg 0.163mg 9%
Saturated fat 0.027g 1.718g 8%
Vitamin B5 0.155mg 0.557mg 8%
Calcium 16mg 83mg 7%
Potassium 325mg 104mg 7%
Cholesterol 0mg 17mg 6%
Fats 0.17g 4.3g 6%
Vitamin C 4.9mg 0mg 5%
Copper 0.075mg 0.029mg 5%
Magnesium 23mg 8mg 4%
Vitamin A 2µg 37µg 4%
Calories 43kcal 98kcal 3%
Vitamin B6 0.067mg 0.046mg 2%
Monounsaturated fat 0.032g 0.778g 2%
Choline 6mg 18.4mg 2%
Carbs 9.56g 3.38g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B3 0.334mg 0.099mg 1%
Net carbs 6.76g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 6.76g 2.67g N/A
Zinc 0.35mg 0.4mg 0%
Vitamin E 0.04mg 0.08mg 0%
Vitamin B1 0.031mg 0.027mg 0%
Vitamin K 0.2µg 0µg 0%
Polyunsaturated fat 0.06g 0.123g 0%
Tryptophan 0.019mg 0.147mg 0%
Threonine 0.047mg 0.5mg 0%
Isoleucine 0.048mg 0.591mg 0%
Leucine 0.068mg 1.116mg 0%
Lysine 0.058mg 0.934mg 0%
Methionine 0.018mg 0.269mg 0%
Phenylalanine 0.046mg 0.577mg 0%
Valine 0.056mg 0.748mg 0%
Histidine 0.021mg 0.326mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +182.8%
Contains more ProteinProtein +590.7%
Contains more FatsFats +2429.4%
Contains more OtherOther +30.6%
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -98.4%
Contains more Mono. FatMonounsaturated fat +2331.3%
Contains more Poly. FatPolyunsaturated fat +105%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.