Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cottage cheese vs. Beef tenderloin — In-Depth Nutrition Comparison

Compare

Differences between cottage cheese and beef tenderloin

  • Cottage cheese contains less vitamin B12, iron, zinc, selenium, vitamin B3, vitamin B6, and choline than beef tenderloin.
  • Beef tenderloin's daily need coverage for vitamin B12 is 85% higher.
  • Beef tenderloin contains 6 times less sodium than cottage cheese. Cottage cheese contains 364mg of sodium, while beef tenderloin contains 57mg.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Cottage cheese vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more CalciumCalcium +822.2%
Contains more MagnesiumMagnesium +175%
Contains more PotassiumPotassium +218.3%
Contains more IronIron +4342.9%
Contains more CopperCopper +324.1%
Contains more ZincZinc +907.5%
Contains more PhosphorusPhosphorus +27.7%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +600%
Contains more SeleniumSelenium +136.1%

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% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +122.8%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +59.5%
Contains more Vitamin B3Vitamin B3 +2930.3%
Contains more Vitamin B6Vitamin B6 +443.5%
Contains more Vitamin B12Vitamin B12 +472.1%
Contains more CholineCholine +394.6%
~equal in Vitamin C ~0mg
~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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +65%
Contains more ProteinProtein +114.9%
Contains more FatsFats +472.1%
Contains more OtherOther +122%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Mono. FatMonounsaturated fat +1220.1%
Contains more Poly. FatPolyunsaturated fat +713%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Beef tenderloin DV% diff.
Vitamin B12 0.43µg 2.46µg 85%
Iron 0.07mg 3.11mg 38%
Saturated fat 1.718g 9.72g 36%
Zinc 0.4mg 4.03mg 33%
Fats 4.3g 24.6g 31%
Protein 11.12g 23.9g 26%
Selenium 9.7µg 22.9µg 24%
Monounsaturated fat 0.778g 10.27g 24%
Cholesterol 17mg 85mg 23%
Vitamin B3 0.099mg 3mg 18%
Vitamin B6 0.046mg 0.25mg 16%
Choline 18.4mg 91mg 13%
Sodium 364mg 57mg 13%
Calories 98kcal 324kcal 11%
Copper 0.029mg 0.123mg 10%
Calcium 83mg 9mg 7%
Vitamin B2 0.163mg 0.26mg 7%
Potassium 104mg 331mg 7%
Phosphorus 159mg 203mg 6%
Polyunsaturated fat 0.123g 1g 6%
Vitamin B5 0.557mg 0.25mg 6%
Vitamin B1 0.027mg 0.09mg 5%
Vitamin A 37µg 0µg 4%
Magnesium 8mg 22mg 3%
Carbs 3.38g 0g 1%
Folate 12µg 8µg 1%
Manganese 0.002mg 0.014mg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.08mg 1%
Net carbs 3.38g 0g N/A
Vitamin D 3IU 0%
Sugar 2.67g 0g N/A
Tryptophan 0.147mg 0.268mg 0%
Threonine 0.5mg 1.044mg 0%
Isoleucine 0.591mg 1.075mg 0%
Leucine 1.116mg 1.889mg 0%
Lysine 0.934mg 1.989mg 0%
Methionine 0.269mg 0.612mg 0%
Phenylalanine 0.577mg 0.933mg 0%
Valine 0.748mg 1.163mg 0%
Histidine 0.326mg 0.818mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
44%
Beef tenderloin
Minerals Daily Need Coverage Score
23%
Cottage cheese
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated fat?
Cottage cheese
Cottage cheese is lower in Saturated fat (difference - 8.002g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 307mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 10)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin 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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.