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Cottage cheese vs. Basil — In-Depth Nutrition Comparison

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What are the main differences between Cottage cheese and Basil?

  • Cottage cheese is richer in Vitamin B12, Selenium, and Phosphorus, yet Basil is richer in Vitamin K, Manganese, Copper, Iron, Vitamin A, and Vitamin C.
  • Basil's daily need coverage for Vitamin K is 346% higher.
  • Basil contains less Sodium.

We used Cheese, cottage, creamed, large or small curd and Basil, fresh types in this comparison.

Infographic

Cottage cheese vs Basil 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%
Basil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more PhosphorusPhosphorus +183.9%
Contains more SeleniumSelenium +3133.3%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +113.3%
Contains more PotassiumPotassium +183.7%
Contains more IronIron +4428.6%
Contains more CopperCopper +1227.6%
Contains more ZincZinc +102.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +57300%

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%
Basil
8
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 60% 317% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +114.5%
Contains more Vitamin B5Vitamin B5 +166.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +61.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3667.9%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B3Vitamin B3 +811.1%
Contains more Vitamin B6Vitamin B6 +237%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +466.7%

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
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more ProteinProtein +253%
Contains more FatsFats +571.9%
Contains more CarbsCarbs +27.5%
Contains more WaterWater +15.4%
~equal in Other ~1.5g

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
Basil
2
8% 17% 75%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated Fat +784.1%
Contains less Sat. FatSaturated Fat -97.6%
Contains more Poly. FatPolyunsaturated fat +216.3%

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
Basil
3
6% 6% 87%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.27 g
Contains more LactoseLactose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Maltose ~0g

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Basil Opinion
Calories 98kcal 23kcal Cottage cheese
Protein 11.12g 3.15g Cottage cheese
Fats 4.3g 0.64g Cottage cheese
Vitamin C 0mg 18mg Basil
Net carbs 3.38g 1.05g Cottage cheese
Carbs 3.38g 2.65g Cottage cheese
Cholesterol 17mg 0mg Basil
Vitamin D 3IU 0IU Cottage cheese
Magnesium 8mg 64mg Basil
Calcium 83mg 177mg Basil
Potassium 104mg 295mg Basil
Iron 0.07mg 3.17mg Basil
Sugar 2.67g 0.3g Basil
Fiber 0g 1.6g Basil
Copper 0.029mg 0.385mg Basil
Zinc 0.4mg 0.81mg Basil
Phosphorus 159mg 56mg Cottage cheese
Sodium 364mg 4mg Basil
Vitamin A 140IU 5275IU Basil
Vitamin A 37µg 264µg Basil
Vitamin E 0.08mg 0.8mg Basil
Vitamin D 0.1µg 0µg Cottage cheese
Manganese 0.002mg 1.148mg Basil
Selenium 9.7µg 0.3µg Cottage cheese
Vitamin B1 0.027mg 0.034mg Basil
Vitamin B2 0.163mg 0.076mg Cottage cheese
Vitamin B3 0.099mg 0.902mg Basil
Vitamin B5 0.557mg 0.209mg Cottage cheese
Vitamin B6 0.046mg 0.155mg Basil
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 414.8µg Basil
Folate 12µg 68µg Basil
Choline 18.4mg 11.4mg Cottage cheese
Saturated Fat 1.718g 0.041g Basil
Monounsaturated Fat 0.778g 0.088g Cottage cheese
Polyunsaturated fat 0.123g 0.389g Basil
Tryptophan 0.147mg 0.039mg Cottage cheese
Threonine 0.5mg 0.104mg Cottage cheese
Isoleucine 0.591mg 0.104mg Cottage cheese
Leucine 1.116mg 0.191mg Cottage cheese
Lysine 0.934mg 0.11mg Cottage cheese
Methionine 0.269mg 0.036mg Cottage cheese
Phenylalanine 0.577mg 0.13mg Cottage cheese
Valine 0.748mg 0.127mg Cottage cheese
Histidine 0.326mg 0.051mg Cottage cheese
Fructose 0g 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Basil
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
121%
Basil
Minerals Daily Need Coverage Score
23%
Cottage cheese
57%
Basil

Comparison summary

Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 60)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 2.37g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 360mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 1.677g)
Which food is richer in minerals?
Basil
Basil 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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.