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  6. Cottage cheese vs. Beans

Cottage cheese vs. Beans — In-Depth Nutrition Comparison

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Differences between cottage cheese and beans

  • Cottage cheese has more vitamin B12, selenium, vitamin B2, and phosphorus, while beans have more fiber, copper, vitamin B1, and zinc.
  • Beans' daily need coverage for fiber is 22% higher.
  • The amount of sodium in beans is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of beans is 33.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Beans, baked, canned, no salt added.

Infographic

Cottage cheese vs Beans 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%
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +66%
Contains more PhosphorusPhosphorus +52.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +115.6%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +184.6%
Contains more IronIron +314.3%
Contains more CopperCopper +610.3%
Contains more ZincZinc +250%
Contains less SodiumSodium -99.7%

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%
Beans
Beans
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +640%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +171.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B1Vitamin B1 +455.6%
Contains more Vitamin B3Vitamin B3 +334.3%
Contains more Vitamin B6Vitamin B6 +182.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +67.4%

All nutrients comparison - raw data values

Nutrient Cottage cheese Beans DV% diff.
Fiber 0g 5.5g 22%
Copper 0.029mg 0.206mg 20%
Vitamin B12 0.43µg 0µg 18%
Sodium 364mg 1mg 16%
Protein 11.12g 4.8g 13%
Vitamin B5 0.557mg 11%
Vitamin B1 0.027mg 0.15mg 10%
Zinc 0.4mg 1.4mg 9%
Selenium 9.7µg 4.5µg 9%
Vitamin B2 0.163mg 0.06mg 8%
Phosphorus 159mg 104mg 8%
Saturated fat 1.718g 0.103g 7%
Vitamin B6 0.046mg 0.13mg 6%
Potassium 104mg 296mg 6%
Fats 4.3g 0.4g 6%
Magnesium 8mg 32mg 6%
Cholesterol 17mg 0mg 6%
Carbs 3.38g 20.49g 6%
Vitamin A 37µg 5µg 4%
Folate 12µg 24µg 3%
Vitamin C 0mg 3.1mg 3%
Iron 0.07mg 0.29mg 3%
Calcium 83mg 50mg 3%
Monounsaturated fat 0.778g 0.035g 2%
Choline 18.4mg 30.8mg 2%
Vitamin B3 0.099mg 0.43mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 0µg 0.8µg 1%
Calories 98kcal 105kcal 0%
Net carbs 3.38g 14.99g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 7.78g N/A
Vitamin E 0.08mg 0.15mg 0%
Manganese 0.002mg 0%
Polyunsaturated fat 0.123g 0.172g 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%

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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +131.7%
Contains more FatsFats +975%
Contains more CarbsCarbs +506.2%
Contains more OtherOther +21.3%
~equal in Water ~72.6g

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
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +2122.9%
Contains less Sat. FatSaturated fat -94%
Contains more Poly. FatPolyunsaturated fat +39.8%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.