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Cottage cheese vs. Arrowroot — In-Depth Nutrition Comparison

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How are cottage cheese and arrowroot different?

  • Cottage cheese is higher in vitamin B12 and selenium; however, arrowroot is richer in folate, iron, vitamin B6, potassium, copper, vitamin B3, and vitamin B1.
  • Daily need coverage for folate for arrowroot is 82% higher.
  • Arrowroot has less sodium.
  • Cottage cheese has a lower glycemic index (10) than arrowroot (58).

Cheese, cottage, creamed, large or small curd and Arrowroot, raw are the varieties used in this article.

Infographic

Cottage cheese vs Arrowroot infographic
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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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more CalciumCalcium +1283.3%
Contains more PhosphorusPhosphorus +62.2%
Contains more SeleniumSelenium +1285.7%
Contains more MagnesiumMagnesium +212.5%
Contains more PotassiumPotassium +336.5%
Contains more IronIron +3071.4%
Contains more CopperCopper +317.2%
Contains more ZincZinc +57.5%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +8600%

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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin AVitamin A +3600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +176.3%
Contains more Vitamin B5Vitamin B5 +90.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +429.6%
Contains more Vitamin B3Vitamin B3 +1610.1%
Contains more Vitamin B6Vitamin B6 +478.3%
Contains more FolateFolate +2716.7%
~equal in Vitamin K ~µg

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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +162.3%
Contains more FatsFats +2050%
Contains more CarbsCarbs +296.2%
~equal in Water ~80.75g
~equal in Other ~1.42g

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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +19350%
Contains more Poly. FatPolyunsaturated fat +33.7%
Contains less Sat. FatSaturated fat -97.7%

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 Arrowroot
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Arrowroot DV% diff.
Folate 12µg 338µg 82%
Iron 0.07mg 2.22mg 27%
Vitamin B12 0.43µg 0µg 18%
Vitamin B6 0.046mg 0.266mg 17%
Selenium 9.7µg 0.7µg 16%
Sodium 364mg 26mg 15%
Protein 11.12g 4.24g 14%
Vitamin B3 0.099mg 1.693mg 10%
Vitamin B1 0.027mg 0.143mg 10%
Copper 0.029mg 0.121mg 10%
Potassium 104mg 454mg 10%
Phosphorus 159mg 98mg 9%
Vitamin B2 0.163mg 0.059mg 8%
Saturated fat 1.718g 0.039g 8%
Calcium 83mg 6mg 8%
Manganese 0.002mg 0.174mg 7%
Cholesterol 17mg 0mg 6%
Fats 4.3g 0.2g 6%
Fiber 0g 1.3g 5%
Vitamin B5 0.557mg 0.292mg 5%
Magnesium 8mg 25mg 4%
Vitamin A 37µg 1µg 4%
Choline 18.4mg 3%
Carbs 3.38g 13.39g 3%
Monounsaturated fat 0.778g 0.004g 2%
Calories 98kcal 65kcal 2%
Vitamin C 0mg 1.9mg 2%
Zinc 0.4mg 0.63mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.08mg 1%
Net carbs 3.38g 12.09g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g N/A
Polyunsaturated fat 0.123g 0.092g 0%
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Arrowroot
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
32%
Arrowroot
Minerals Daily Need Coverage Score
23%
Cottage cheese
27%
Arrowroot

Comparison summary

Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 48)
Which food is lower in Cholesterol?
Arrowroot
Arrowroot is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 338mg)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 1.679g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $2)
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.
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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.