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  6. Cottage cheese vs. Apple

Cottage cheese vs. Apple — In-Depth Nutrition Comparison

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A recap on differences between Cottage cheese and Apple

  • Cottage cheese has more Phosphorus, Vitamin B12, Selenium, Vitamin B2, Vitamin B5, and Calcium, however, Apple is higher in Fiber.
  • Cottage cheese covers your daily Phosphorus needs 21% more than Apple.
  • Apple has less Cholesterol.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Apples, raw, with skin.

Infographic

Cottage cheese vs Apple 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.
Cottage cheese
Cottage cheese
6
:
4
Apple
Apple
Contains more Calcium +1283.3%
Contains more Magnesium +60%
Contains more Phosphorus +1345.5%
Contains more Zinc +900%
Contains more Selenium +∞%
Contains more Iron +71.4%
Contains less Sodium -99.7%
Contains more Manganese +1650%
Equal in Potassium - 107
Equal in Copper - 0.027
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +1283.3%
Contains more Magnesium +60%
Contains more Phosphorus +1345.5%
Contains more Zinc +900%
Contains more Selenium +∞%
Contains more Iron +71.4%
Contains less Sodium -99.7%
Contains more Manganese +1650%
Equal in Potassium - 107
Equal in Copper - 0.027

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.
Cottage cheese
Cottage cheese
9
:
3
Apple
Apple
Contains more Vitamin A +159.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B2 +526.9%
Contains more Vitamin B5 +813.1%
Contains more Vitamin B6 +12.2%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +125%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.091
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%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +159.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B2 +526.9%
Contains more Vitamin B5 +813.1%
Contains more Vitamin B6 +12.2%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +125%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.091

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Apple
Apple
Contains more Protein +4176.9%
Contains more Fats +2429.4%
Contains more Other +605%
Contains more Carbs +308.6%
Equal in Water - 85.56
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
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +4176.9%
Contains more Fats +2429.4%
Contains more Other +605%
Contains more Carbs +308.6%
Equal in Water - 85.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Apple
Apple
Contains more Monounsaturated Fat +11014.3%
Contains more Polyunsaturated fat +141.2%
Contains less Saturated Fat -98.4%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +11014.3%
Contains more Polyunsaturated fat +141.2%
Contains less Saturated Fat -98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
4
Apple
Apple
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
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
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

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 Apple
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cottage cheese Apple Opinion
Net carbs 3.38g 11.41g Apple
Protein 11.12g 0.26g Cottage cheese
Fats 4.3g 0.17g Cottage cheese
Carbs 3.38g 13.81g Apple
Calories 98kcal 52kcal Cottage cheese
Starch 0.05g Apple
Fructose 0g 5.9g Apple
Sugar 2.67g 10.39g Cottage cheese
Fiber 0g 2.4g Apple
Calcium 83mg 6mg Cottage cheese
Iron 0.07mg 0.12mg Apple
Magnesium 8mg 5mg Cottage cheese
Phosphorus 159mg 11mg Cottage cheese
Potassium 104mg 107mg Apple
Sodium 364mg 1mg Apple
Zinc 0.4mg 0.04mg Cottage cheese
Copper 0.029mg 0.027mg Cottage cheese
Manganese 0.002mg 0.035mg Apple
Selenium 9.7µg 0µg Cottage cheese
Vitamin A 140IU 54IU Cottage cheese
Vitamin A RAE 37µg 3µg Cottage cheese
Vitamin E 0.08mg 0.18mg Apple
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 4.6mg Apple
Vitamin B1 0.027mg 0.017mg Cottage cheese
Vitamin B2 0.163mg 0.026mg Cottage cheese
Vitamin B3 0.099mg 0.091mg Cottage cheese
Vitamin B5 0.557mg 0.061mg Cottage cheese
Vitamin B6 0.046mg 0.041mg Cottage cheese
Folate 12µg 3µg Cottage cheese
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 2.2µg Apple
Tryptophan 0.147mg 0.001mg Cottage cheese
Threonine 0.5mg 0.006mg Cottage cheese
Isoleucine 0.591mg 0.006mg Cottage cheese
Leucine 1.116mg 0.013mg Cottage cheese
Lysine 0.934mg 0.012mg Cottage cheese
Methionine 0.269mg 0.001mg Cottage cheese
Phenylalanine 0.577mg 0.006mg Cottage cheese
Valine 0.748mg 0.012mg Cottage cheese
Histidine 0.326mg 0.005mg Cottage cheese
Cholesterol 17mg 0mg Apple
Saturated Fat 1.718g 0.028g Apple
Monounsaturated Fat 0.778g 0.007g Cottage cheese
Polyunsaturated fat 0.123g 0.051g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Apple
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
5%
Apple
Minerals Daily Need Coverage Score
23%
Cottage cheese
4%
Apple

Comparison summary

Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 7.72g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Cottage cheese
Cottage cheese is relatively richer in minerals
Which food is richer in vitamins?
Cottage cheese
Cottage cheese is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 363mg)
Which food is lower in Cholesterol?
Apple
Apple is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 1.69g)
Which food is cheaper?
Apple
Apple is cheaper (difference - $1.5)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.