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  6. Cottage cheese vs. Cod

Cottage cheese vs. Cod — In-Depth Nutrition Comparison

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What are the differences between Cottage cheese and Cod?

  • Cod is richer than Cottage cheese in Vitamin B5, Selenium, Vitamin B12, Vitamin B6, Vitamin B3, Potassium, and Choline.
  • Cod's daily need coverage for Vitamin B5 is 3049% more.
  • Cottage cheese has 13 times more Saturated Fat than Cod. While Cottage cheese has 1.718g of Saturated Fat, Cod has only 0.131g.

We used Cheese, cottage, creamed, large or small curd and Fish, cod, Atlantic, raw types in this article.

Infographic

Cottage cheese vs Cod 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
2
:
8
Cod
Cod
Contains more Calcium +418.8%
Contains more Iron +442.9%
Contains more Magnesium +300%
Contains more Phosphorus +27.7%
Contains more Potassium +297.1%
Contains less Sodium -85.2%
Contains more Zinc +12.5%
Contains more Manganese +650%
Contains more Selenium +241.2%
Equal in Copper - 0.028
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Calcium +418.8%
Contains more Iron +442.9%
Contains more Magnesium +300%
Contains more Phosphorus +27.7%
Contains more Potassium +297.1%
Contains less Sodium -85.2%
Contains more Zinc +12.5%
Contains more Manganese +650%
Contains more Selenium +241.2%
Equal in Copper - 0.028

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
3
:
9
Cod
Cod
Contains more Vitamin A +250%
Contains more Vitamin B2 +150.8%
Contains more Folate +71.4%
Contains more Vitamin E +700%
Contains more Vitamin D +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +181.5%
Contains more Vitamin B3 +1983.8%
Contains more Vitamin B5 +27368.6%
Contains more Vitamin B6 +432.6%
Contains more Vitamin B12 +111.6%
Contains more Vitamin K +∞%
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%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +250%
Contains more Vitamin B2 +150.8%
Contains more Folate +71.4%
Contains more Vitamin E +700%
Contains more Vitamin D +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +181.5%
Contains more Vitamin B3 +1983.8%
Contains more Vitamin B5 +27368.6%
Contains more Vitamin B6 +432.6%
Contains more Vitamin B12 +111.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Cod
Cod
Contains more Fats +541.8%
Contains more Carbs +∞%
Contains more Other +370%
Contains more Protein +60.2%
Equal in Water - 81.22
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
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Fats +541.8%
Contains more Carbs +∞%
Contains more Other +370%
Contains more Protein +60.2%
Equal in Water - 81.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Cod
Cod
Contains more Monounsaturated Fat +727.7%
Contains less Saturated Fat -92.4%
Contains more Polyunsaturated fat +87.8%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +727.7%
Contains less Saturated Fat -92.4%
Contains more Polyunsaturated fat +87.8%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Cod Opinion
Net carbs 3.38g 0g Cottage cheese
Protein 11.12g 17.81g Cod
Fats 4.3g 0.67g Cottage cheese
Carbs 3.38g 0g Cottage cheese
Calories 98kcal 82kcal Cottage cheese
Sugar 2.67g 0g Cod
Calcium 83mg 16mg Cottage cheese
Iron 0.07mg 0.38mg Cod
Magnesium 8mg 32mg Cod
Phosphorus 159mg 203mg Cod
Potassium 104mg 413mg Cod
Sodium 364mg 54mg Cod
Zinc 0.4mg 0.45mg Cod
Copper 0.029mg 0.028mg Cottage cheese
Manganese 0.002mg 0.015mg Cod
Selenium 9.7µg 33.1µg Cod
Vitamin A 140IU 40IU Cottage cheese
Vitamin A RAE 37µg 12µg Cottage cheese
Vitamin E 0.08mg 0.64mg Cod
Vitamin D 3IU 36IU Cod
Vitamin D 0.1µg 0.9µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.027mg 0.076mg Cod
Vitamin B2 0.163mg 0.065mg Cottage cheese
Vitamin B3 0.099mg 2.063mg Cod
Vitamin B5 0.557mg 153mg Cod
Vitamin B6 0.046mg 0.245mg Cod
Folate 12µg 7µg Cottage cheese
Vitamin B12 0.43µg 0.91µg Cod
Vitamin K 0µg 0.1µg Cod
Tryptophan 0.147mg 0.199mg Cod
Threonine 0.5mg 0.781mg Cod
Isoleucine 0.591mg 0.821mg Cod
Leucine 1.116mg 1.447mg Cod
Lysine 0.934mg 1.635mg Cod
Methionine 0.269mg 0.527mg Cod
Phenylalanine 0.577mg 0.695mg Cod
Valine 0.748mg 0.917mg Cod
Histidine 0.326mg 0.524mg Cod
Cholesterol 17mg 43mg Cottage cheese
Saturated Fat 1.718g 0.131g Cod
Omega-3 - DHA 0g 0.12g Cod
Omega-3 - EPA 0g 0.064g Cod
Omega-3 - DPA 0g 0.01g Cod
Monounsaturated Fat 0.778g 0.094g Cottage cheese
Polyunsaturated fat 0.123g 0.231g Cod

Which food is preferable for your diet?

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

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
790%
Cod
Minerals Daily Need Coverage Score
23%
Cottage cheese
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 310mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.587g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 10)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.7)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.