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  6. Cottage cheese vs. Caper

Cottage cheese vs. Caper — In-Depth Nutrition Comparison

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What are the main differences between Cottage cheese and Caper?

  • Cottage cheese is richer in Phosphorus, Vitamin B12, Selenium, and Vitamin B5, yet Caper is richer in Copper, Vitamin K, Iron, and Fiber.
  • Caper's daily need coverage for Sodium is 86% higher.
  • Caper contains less Saturated Fat.

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

Infographic

Cottage cheese vs Caper 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.
Cottage cheese
Cottage cheese
6
:
4
Caper
Caper
Contains more Calcium +107.5%
Contains more Phosphorus +1490%
Contains more Potassium +160%
Contains less Sodium -84.5%
Contains more Zinc +25%
Contains more Selenium +708.3%
Contains more Iron +2285.7%
Contains more Magnesium +312.5%
Contains more Copper +1189.7%
Contains more Manganese +3800%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Caper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 63% 24% 5% 4% 307% 9% 125% 11% 7%
Contains more Calcium +107.5%
Contains more Phosphorus +1490%
Contains more Potassium +160%
Contains less Sodium -84.5%
Contains more Zinc +25%
Contains more Selenium +708.3%
Contains more Iron +2285.7%
Contains more Magnesium +312.5%
Contains more Copper +1189.7%
Contains more Manganese +3800%

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.
Cottage cheese
Cottage cheese
7
:
5
Caper
Caper
Contains more Vitamin D +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B5 +1963%
Contains more Vitamin B6 +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +558.6%
Contains more Folate +91.7%
Contains more Vitamin K +∞%
Equal in Vitamin A - 138
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Caper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 18% 0% 15% 5% 33% 13% 2% 6% 18% 0% 62%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B5 +1963%
Contains more Vitamin B6 +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +558.6%
Contains more Folate +91.7%
Contains more Vitamin K +∞%
Equal in Vitamin A - 138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
3
Caper
Caper
Contains more Protein +371.2%
Contains more Fats +400%
Contains more Carbs +44.7%
Contains more Other +470.2%
Equal in Water - 83.85
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Caper
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more Protein +371.2%
Contains more Fats +400%
Contains more Carbs +44.7%
Contains more Other +470.2%
Equal in Water - 83.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Caper
Caper
Contains more Monounsaturated Fat +1134.9%
Contains less Saturated Fat -86.4%
Contains more Polyunsaturated fat +147.2%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Caper
39% 11% 51%
Saturated Fat: 0.233 g
Monounsaturated Fat: 0.063 g
Polyunsaturated fat: 0.304 g
Contains more Monounsaturated Fat +1134.9%
Contains less Saturated Fat -86.4%
Contains more Polyunsaturated fat +147.2%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Caper Opinion
Net carbs 3.38g 1.69g Cottage cheese
Protein 11.12g 2.36g Cottage cheese
Fats 4.3g 0.86g Cottage cheese
Carbs 3.38g 4.89g Caper
Calories 98kcal 23kcal Cottage cheese
Sugar 2.67g 0.41g Caper
Fiber 0g 3.2g Caper
Calcium 83mg 40mg Cottage cheese
Iron 0.07mg 1.67mg Caper
Magnesium 8mg 33mg Caper
Phosphorus 159mg 10mg Cottage cheese
Potassium 104mg 40mg Cottage cheese
Sodium 364mg 2348mg Cottage cheese
Zinc 0.4mg 0.32mg Cottage cheese
Copper 0.029mg 0.374mg Caper
Manganese 0.002mg 0.078mg Caper
Selenium 9.7µg 1.2µg Cottage cheese
Vitamin A 140IU 138IU Cottage cheese
Vitamin A RAE 37µg 7µg Cottage cheese
Vitamin E 0.08mg 0.88mg Caper
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 4.3mg Caper
Vitamin B1 0.027mg 0.018mg Cottage cheese
Vitamin B2 0.163mg 0.139mg Cottage cheese
Vitamin B3 0.099mg 0.652mg Caper
Vitamin B5 0.557mg 0.027mg Cottage cheese
Vitamin B6 0.046mg 0.023mg Cottage cheese
Folate 12µg 23µg Caper
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 24.6µg Caper
Tryptophan 0.147mg Cottage cheese
Threonine 0.5mg Cottage cheese
Isoleucine 0.591mg Cottage cheese
Leucine 1.116mg Cottage cheese
Lysine 0.934mg Cottage cheese
Methionine 0.269mg Cottage cheese
Phenylalanine 0.577mg Cottage cheese
Valine 0.748mg Cottage cheese
Histidine 0.326mg Cottage cheese
Cholesterol 17mg 0mg Caper
Saturated Fat 1.718g 0.233g Caper
Omega-3 - DPA 0g 0.001g Caper
Monounsaturated Fat 0.778g 0.063g Cottage cheese
Polyunsaturated fat 0.123g 0.304g Caper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Caper
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Caper
Minerals Daily Need Coverage Score
23%
Cottage cheese
56%
Caper

Comparison summary

Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 1984mg)
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 2.26g)
Which food is lower in Cholesterol?
Caper
Caper is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Caper
Caper is lower in Saturated Fat (difference - 1.485g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 10)
Which food is cheaper?
Caper
Caper is cheaper (difference - $2)
Which food is richer in minerals?
?
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.
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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.