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  6. Cottage cheese vs. Arborio rice

Cottage cheese vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on differences between cottage cheese and arborio rice

  • Cottage cheese has more phosphorus, vitamin B1,2, and vitamin B2; however, arborio rice is higher in iron, manganese, folate, vitamin B1, and vitamin B3.
  • Cottage cheese covers your daily phosphorus needs 18% more than arborio rice.
  • Arborio rice has less sodium.
  • The glycemic index of arborio rice is higher.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Rice, white, short-grain, enriched, cooked.

Infographic

Cottage cheese vs Arborio rice 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more CalciumCalcium +8200%
Contains more PotassiumPotassium +300%
Contains more PhosphorusPhosphorus +381.8%
Contains more SeleniumSelenium +29.3%
Contains more IronIron +1985.7%
Contains more CopperCopper +148.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +17750%
~equal in Magnesium ~8mg
~equal in Zinc ~0.4mg

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% 12% 1.6% 1.5% 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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +918.8%
Contains more Vitamin B5Vitamin B5 +40.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +507.4%
Contains more Vitamin B3Vitamin B3 +1408.1%
Contains more Vitamin B6Vitamin B6 +28.3%
Contains more FolateFolate +391.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Arborio rice DV% diff.
Protein 11.12g 2.36g 18%
Vitamin B12 0.43µg 0µg 18%
Phosphorus 159mg 33mg 18%
Iron 0.07mg 1.46mg 17%
Sodium 364mg 0mg 16%
Manganese 0.002mg 0.357mg 15%
Folate 12µg 59µg 12%
Vitamin B1 0.027mg 0.164mg 11%
Vitamin B2 0.163mg 0.016mg 11%
Vitamin B3 0.099mg 1.493mg 9%
Carbs 3.38g 28.73g 8%
Saturated fat 1.718g 0.051g 8%
Calcium 83mg 1mg 8%
Cholesterol 17mg 0mg 6%
Fats 4.3g 0.19g 6%
Copper 0.029mg 0.072mg 5%
Vitamin A 37µg 0µg 4%
Selenium 9.7µg 7.5µg 4%
Vitamin B5 0.557mg 0.397mg 3%
Choline 18.4mg 3%
Monounsaturated fat 0.778g 0.058g 2%
Calories 98kcal 130kcal 2%
Potassium 104mg 26mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.08mg 1%
Vitamin B6 0.046mg 0.059mg 1%
Net carbs 3.38g 28.73g N/A
Vitamin D 3IU 0IU 0%
Magnesium 8mg 8mg 0%
Sugar 2.67g N/A
Zinc 0.4mg 0.4mg 0%
Polyunsaturated fat 0.123g 0.05g 0%
Tryptophan 0.147mg 0.027mg 0%
Threonine 0.5mg 0.084mg 0%
Isoleucine 0.591mg 0.102mg 0%
Leucine 1.116mg 0.195mg 0%
Lysine 0.934mg 0.085mg 0%
Methionine 0.269mg 0.056mg 0%
Phenylalanine 0.577mg 0.126mg 0%
Valine 0.748mg 0.144mg 0%
Histidine 0.326mg 0.056mg 0%

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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +371.2%
Contains more FatsFats +2163.2%
Contains more WaterWater +16.4%
Contains more OtherOther +642.1%
Contains more CarbsCarbs +750%

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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +1241.4%
Contains more Poly. FatPolyunsaturated fat +146%
Contains less Sat. FatSaturated fat -97%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.