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Cottage cheese vs. Almonds — In-Depth Nutrition Comparison

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Summary of differences between Cottage cheese and Almonds

  • The amount of Vitamin E, Copper, Manganese, Vitamin B2, Magnesium, Fiber, Phosphorus, Iron, Zinc, and Vitamin B3 in Almonds are higher than in Cottage cheese.
  • Almonds covers your daily need of Vitamin E 170% more than Cottage cheese.

These are the specific foods used in this comparison Cheese, cottage, creamed, large or small curd and Nuts, almonds.

Infographic

Cottage cheese vs Almonds 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more SeleniumSelenium +136.6%
Contains more MagnesiumMagnesium +3275%
Contains more CalciumCalcium +224.1%
Contains more PotassiumPotassium +604.8%
Contains more IronIron +5200%
Contains more CopperCopper +3455.2%
Contains more ZincZinc +680%
Contains more PhosphorusPhosphorus +202.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +108850%

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 0% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +6900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +18.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +31937.5%
Contains more Vitamin B1Vitamin B1 +659.3%
Contains more Vitamin B2Vitamin B2 +598.2%
Contains more Vitamin B3Vitamin B3 +3554.5%
Contains more Vitamin B6Vitamin B6 +197.8%
Contains more FolateFolate +266.7%
Contains more CholineCholine +183.2%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1709.3%
Contains more ProteinProtein +90.2%
Contains more FatsFats +1061.2%
Contains more CarbsCarbs +537.6%
Contains more OtherOther +109.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated Fat: Sat. Fat 1.718 g
Monounsaturated Fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated Fat -54.8%
Contains more Mono. FatMonounsaturated Fat +3955.4%
Contains more Poly. FatPolyunsaturated fat +9923.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Almonds Opinion
Calories 98kcal 579kcal Almonds
Protein 11.12g 21.15g Almonds
Fats 4.3g 49.93g Almonds
Net carbs 3.38g 9.05g Almonds
Carbs 3.38g 21.55g Almonds
Cholesterol 17mg 0mg Almonds
Vitamin D 3IU 0IU Cottage cheese
Magnesium 8mg 270mg Almonds
Calcium 83mg 269mg Almonds
Potassium 104mg 733mg Almonds
Iron 0.07mg 3.71mg Almonds
Sugar 2.67g 4.35g Cottage cheese
Fiber 0g 12.5g Almonds
Copper 0.029mg 1.031mg Almonds
Zinc 0.4mg 3.12mg Almonds
Starch 0.72g Almonds
Phosphorus 159mg 481mg Almonds
Sodium 364mg 1mg Almonds
Vitamin A 140IU 2IU Cottage cheese
Vitamin A 37µg 0µg Cottage cheese
Vitamin E 0.08mg 25.63mg Almonds
Vitamin D 0.1µg 0µg Cottage cheese
Manganese 0.002mg 2.179mg Almonds
Selenium 9.7µg 4.1µg Cottage cheese
Vitamin B1 0.027mg 0.205mg Almonds
Vitamin B2 0.163mg 1.138mg Almonds
Vitamin B3 0.099mg 3.618mg Almonds
Vitamin B5 0.557mg 0.471mg Cottage cheese
Vitamin B6 0.046mg 0.137mg Almonds
Vitamin B12 0.43µg 0µg Cottage cheese
Folate 12µg 44µg Almonds
Trans Fat 0.015g Cottage cheese
Choline 18.4mg 52.1mg Almonds
Saturated Fat 1.718g 3.802g Cottage cheese
Monounsaturated Fat 0.778g 31.551g Almonds
Polyunsaturated fat 0.123g 12.329g Almonds
Tryptophan 0.147mg 0.211mg Almonds
Threonine 0.5mg 0.601mg Almonds
Isoleucine 0.591mg 0.751mg Almonds
Leucine 1.116mg 1.473mg Almonds
Lysine 0.934mg 0.568mg Cottage cheese
Methionine 0.269mg 0.157mg Cottage cheese
Phenylalanine 0.577mg 1.132mg Almonds
Valine 0.748mg 0.855mg Almonds
Histidine 0.326mg 0.539mg Almonds
Fructose 0g 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Almonds
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
14%
Cottage cheese
78%
Almonds
Minerals Daily Need Coverage Score
23%
Cottage cheese
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 1.68g)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 2.084g)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 363mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.