Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Cottage cheese
  5. Compare
  6. Cottage cheese vs. Black gram

Cottage cheese vs. Black gram — In-Depth Nutrition Comparison

Compare

A recap on differences between cottage cheese and black gram

  • Cottage cheese has less copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, potassium, and vitamin B1.
  • Black gram covers your daily copper needs 106% more than cottage cheese.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Mungo beans, mature seeds, raw.

Infographic

Cottage cheese vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more SeleniumSelenium +18.3%
Contains more MagnesiumMagnesium +3237.5%
Contains more CalciumCalcium +66.3%
Contains more PotassiumPotassium +845.2%
Contains more IronIron +10714.3%
Contains more CopperCopper +3282.8%
Contains more ZincZinc +737.5%
Contains more PhosphorusPhosphorus +138.4%
Contains less SodiumSodium -89.6%
Contains more ManganeseManganese +76250%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +3600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +911.1%
Contains more Vitamin B2Vitamin B2 +55.8%
Contains more Vitamin B3Vitamin B3 +1361.6%
Contains more Vitamin B5Vitamin B5 +62.7%
Contains more Vitamin B6Vitamin B6 +510.9%
Contains more FolateFolate +1700%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Black gram DV% diff.
Copper 0.029mg 0.981mg 106%
Iron 0.07mg 7.57mg 94%
Fiber 0g 18.3g 73%
Manganese 0.002mg 1.527mg 66%
Magnesium 8mg 267mg 62%
Folate 12µg 216µg 51%
Phosphorus 159mg 379mg 31%
Protein 11.12g 25.21g 28%
Zinc 0.4mg 3.35mg 27%
Potassium 104mg 983mg 26%
Vitamin B1 0.027mg 0.273mg 21%
Carbs 3.38g 58.99g 19%
Vitamin B12 0.43µg 0µg 18%
Vitamin B6 0.046mg 0.281mg 18%
Sodium 364mg 38mg 14%
Calories 98kcal 341kcal 12%
Vitamin B3 0.099mg 1.447mg 8%
Saturated fat 1.718g 0.114g 7%
Vitamin B2 0.163mg 0.254mg 7%
Vitamin B5 0.557mg 0.906mg 7%
Calcium 83mg 138mg 6%
Cholesterol 17mg 0mg 6%
Polyunsaturated fat 0.123g 1.071g 6%
Vitamin A 37µg 1µg 4%
Fats 4.3g 1.64g 4%
Choline 18.4mg 3%
Selenium 9.7µg 8.2µg 3%
Monounsaturated fat 0.778g 0.085g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.08mg 1%
Net carbs 3.38g 40.69g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g N/A
Tryptophan 0.147mg 0.263mg 0%
Threonine 0.5mg 0.875mg 0%
Isoleucine 0.591mg 1.287mg 0%
Leucine 1.116mg 2.089mg 0%
Lysine 0.934mg 1.674mg 0%
Methionine 0.269mg 0.367mg 0%
Phenylalanine 0.577mg 1.473mg 0%
Valine 0.748mg 1.416mg 0%
Histidine 0.326mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +162.2%
Contains more WaterWater +638.8%
Contains more ProteinProtein +126.7%
Contains more CarbsCarbs +1645.3%
Contains more OtherOther +138.3%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +815.3%
Contains less Sat. FatSaturated fat -93.4%
Contains more Poly. FatPolyunsaturated fat +770.7%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.