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Cottage cheese vs. Cardamom — In-Depth Nutrition Comparison

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How are cottage cheese and cardamom different?

  • Cottage cheese is richer in vitamin B12, while cardamom is higher in manganese, iron, fiber, zinc, magnesium, copper, calcium, potassium, and vitamin C.
  • Cardamom covers your daily need for manganese, 1217% more than cottage cheese.

Cheese, cottage, creamed, large or small curd and Spices, cardamom types were used in this article.

Infographic

Cottage cheese vs Cardamom infographic
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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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2762.5%
Contains more CalciumCalcium +361.4%
Contains more PotassiumPotassium +976%
Contains more IronIron +19857.1%
Contains more CopperCopper +1220.7%
Contains more ZincZinc +1767.5%
Contains more PhosphorusPhosphorus +11.9%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +1399900%

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +11.7%
Contains more Vitamin B3Vitamin B3 +1013.1%
Contains more Vitamin B6Vitamin B6 +400%
~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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more WaterWater +863.6%
Contains more FatsFats +55.8%
Contains more CarbsCarbs +1925.7%
Contains more OtherOther +310.6%
~equal in Protein ~10.76g

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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains less Sat. FatSaturated fat -60.4%
Contains more Mono. FatMonounsaturated fat +11.8%
Contains more Poly. FatPolyunsaturated fat +249.6%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Cardamom DV% diff.
Manganese 0.002mg 28mg 1217%
Iron 0.07mg 13.97mg 174%
Fiber 0g 28g 112%
Zinc 0.4mg 7.47mg 64%
Magnesium 8mg 229mg 53%
Copper 0.029mg 0.383mg 39%
Calcium 83mg 383mg 30%
Potassium 104mg 1119mg 30%
Vitamin C 0mg 21mg 23%
Carbs 3.38g 68.47g 22%
Vitamin B12 0.43µg 0µg 18%
Selenium 9.7µg 18%
Sodium 364mg 18mg 15%
Vitamin B6 0.046mg 0.23mg 14%
Vitamin B1 0.027mg 0.198mg 14%
Vitamin B5 0.557mg 11%
Calories 98kcal 311kcal 11%
Cholesterol 17mg 0mg 6%
Vitamin B3 0.099mg 1.102mg 6%
Saturated fat 1.718g 0.68g 5%
Vitamin A 37µg 0µg 4%
Fats 4.3g 6.7g 4%
Phosphorus 159mg 178mg 3%
Folate 12µg 3%
Choline 18.4mg 3%
Polyunsaturated fat 0.123g 0.43g 2%
Vitamin B2 0.163mg 0.182mg 1%
Protein 11.12g 10.76g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.08mg 1%
Net carbs 3.38g 40.47g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g N/A
Monounsaturated fat 0.778g 0.87g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Cardamom
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Cardamom
Minerals Daily Need Coverage Score
23%
Cottage cheese
496%
Cardamom

Comparison summary

Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $3)
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 346mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 1.038g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Cardamom
Cardamom 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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.