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  6. Cottage cheese vs. Broad bean raw

Cottage cheese vs. Broad bean raw — In-Depth Nutrition Comparison

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A recap on the differences between cottage cheese and broad bean raw

  • Cottage cheese has more vitamin B12 and selenium; however, broad bean raw is higher in copper, vitamin K, folate, fiber, manganese, iron, and vitamin B3.
  • Broad bean raw covers your daily copper needs 41% more than cottage cheese.
  • Broad bean raw has less sodium.
  • The glycemic index of broad bean raw is higher.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Beans, fava, in pod, raw.

Infographic

Cottage cheese vs Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +124.3%
Contains more PhosphorusPhosphorus +23.3%
Contains more SeleniumSelenium +1112.5%
Contains more MagnesiumMagnesium +312.5%
Contains more PotassiumPotassium +219.2%
Contains more IronIron +2114.3%
Contains more CopperCopper +1286.2%
Contains more ZincZinc +150%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +32950%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin AVitamin A +117.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +147.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B1Vitamin B1 +392.6%
Contains more Vitamin B2Vitamin B2 +77.9%
Contains more Vitamin B3Vitamin B3 +2171.7%
Contains more Vitamin B6Vitamin B6 +126.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1133.3%

All nutrients comparison - raw data values

Nutrient Cottage cheese Broad bean raw DV% diff.
Copper 0.029mg 0.402mg 41%
Vitamin K 0µg 40.9µg 34%
Folate 12µg 148µg 34%
Fiber 0g 7.5g 30%
Manganese 0.002mg 0.661mg 29%
Iron 0.07mg 1.55mg 19%
Vitamin B12 0.43µg 0µg 18%
Selenium 9.7µg 0.8µg 16%
Sodium 364mg 25mg 15%
Vitamin B3 0.099mg 2.249mg 13%
Vitamin B2 0.163mg 0.29mg 10%
Vitamin B1 0.027mg 0.133mg 9%
Vitamin E 0.08mg 1.16mg 7%
Potassium 104mg 332mg 7%
Vitamin B5 0.557mg 0.225mg 7%
Saturated fat 1.718g 0.118g 7%
Protein 11.12g 7.92g 6%
Magnesium 8mg 33mg 6%
Cholesterol 17mg 0mg 6%
Carbs 3.38g 17.63g 5%
Calcium 83mg 37mg 5%
Fats 4.3g 0.73g 5%
Zinc 0.4mg 1mg 5%
Vitamin C 0mg 3.7mg 4%
Phosphorus 159mg 129mg 4%
Vitamin B6 0.046mg 0.104mg 4%
Choline 18.4mg 3%
Vitamin A 37µg 17µg 2%
Monounsaturated fat 0.778g 0.104g 2%
Polyunsaturated fat 0.123g 0.342g 1%
Calories 98kcal 88kcal 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 3.38g 10.13g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 9.21g N/A
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +40.4%
Contains more FatsFats +489%
Contains more OtherOther +25.9%
Contains more CarbsCarbs +421.6%
~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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +648.1%
Contains less Sat. FatSaturated fat -93.1%
Contains more Poly. FatPolyunsaturated fat +178%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.