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  6. Cottage cheese vs. Carambola

Cottage cheese vs. Carambola — In-Depth Nutrition Comparison

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Important differences between cottage cheese and carambola

  • Cottage cheese has more phosphorus, vitamin B12, selenium, vitamin B2, and calcium; however, carambola is richer in vitamin C, copper, and fiber.
  • Carambola's daily need coverage for vitamin C is 38% more.
  • Carambola contains less sodium.
  • Carambola has a higher glycemic index. The glycemic index of carambola is 45, while the glycemic index of cottage cheese is 10.

The food varieties used in the comparison are Cheese, cottage, creamed, large or small curd and Carambola, (starfruit), raw.

Infographic

Cottage cheese vs Carambola 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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more CalciumCalcium +2666.7%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +1225%
Contains more SeleniumSelenium +1516.7%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +27.9%
Contains more IronIron +14.3%
Contains more CopperCopper +372.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1750%

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin AVitamin A +1133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +92.9%
Contains more Vitamin B2Vitamin B2 +918.8%
Contains more Vitamin B5Vitamin B5 +42.5%
Contains more Vitamin B6Vitamin B6 +170.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +142.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B3Vitamin B3 +270.7%
~equal in Vitamin K ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Carambola DV% diff.
Vitamin C 0mg 34.4mg 38%
Phosphorus 159mg 12mg 21%
Protein 11.12g 1.04g 20%
Vitamin B12 0.43µg 0µg 18%
Selenium 9.7µg 0.6µg 17%
Sodium 364mg 2mg 16%
Copper 0.029mg 0.137mg 12%
Vitamin B2 0.163mg 0.016mg 11%
Fiber 0g 2.8g 11%
Saturated fat 1.718g 0.019g 8%
Calcium 83mg 3mg 8%
Fats 4.3g 0.33g 6%
Cholesterol 17mg 0mg 6%
Vitamin A 37µg 3µg 4%
Calories 98kcal 31kcal 3%
Zinc 0.4mg 0.12mg 3%
Vitamin B5 0.557mg 0.391mg 3%
Vitamin B3 0.099mg 0.367mg 2%
Choline 18.4mg 7.6mg 2%
Monounsaturated fat 0.778g 0.03g 2%
Vitamin B6 0.046mg 0.017mg 2%
Manganese 0.002mg 0.037mg 2%
Vitamin D 0.1µg 0µg 1%
Potassium 104mg 133mg 1%
Vitamin B1 0.027mg 0.014mg 1%
Carbs 3.38g 6.73g 1%
Net carbs 3.38g 3.93g N/A
Vitamin D 3IU 0IU 0%
Magnesium 8mg 10mg 0%
Iron 0.07mg 0.08mg 0%
Sugar 2.67g 3.98g N/A
Vitamin E 0.08mg 0.15mg 0%
Folate 12µg 12µg 0%
Polyunsaturated fat 0.123g 0.184g 0%
Tryptophan 0.147mg 0.008mg 0%
Threonine 0.5mg 0.044mg 0%
Isoleucine 0.591mg 0.044mg 0%
Leucine 1.116mg 0.077mg 0%
Lysine 0.934mg 0.077mg 0%
Methionine 0.269mg 0.021mg 0%
Phenylalanine 0.577mg 0.037mg 0%
Valine 0.748mg 0.05mg 0%
Histidine 0.326mg 0.008mg 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +969.2%
Contains more FatsFats +1203%
Contains more OtherOther +171.2%
Contains more CarbsCarbs +99.1%
Contains more WaterWater +14.5%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +2493.3%
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +49.6%

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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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.