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  6. Cottage cheese vs. Plum

Cottage cheese vs. Plum — In-Depth Nutrition Comparison

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Differences between Cottage cheese and Plum

  • Cottage cheese has more Phosphorus, Vitamin B12, Selenium, Vitamin B2, Vitamin B5, and Calcium, while Plum has more Vitamin C.
  • Cottage cheese's daily need coverage for Phosphorus is 20% higher.
  • The amount of Sodium in Plum is lower.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Plums, raw.

Infographic

Cottage cheese vs Plum 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
5
:
5
Plum
Plum
Contains more Calcium +1283.3%
Contains more Magnesium +14.3%
Contains more Phosphorus +893.8%
Contains more Zinc +300%
Contains more Selenium +∞%
Contains more Iron +142.9%
Contains more Potassium +51%
Contains less Sodium -100%
Contains more Copper +96.6%
Contains more Manganese +2500%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +1283.3%
Contains more Magnesium +14.3%
Contains more Phosphorus +893.8%
Contains more Zinc +300%
Contains more Selenium +∞%
Contains more Iron +142.9%
Contains more Potassium +51%
Contains less Sodium -100%
Contains more Copper +96.6%
Contains more Manganese +2500%

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
6
:
6
Plum
Plum
Contains more Vitamin D +∞%
Contains more Vitamin B2 +526.9%
Contains more Vitamin B5 +312.6%
Contains more Vitamin B6 +58.6%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +146.4%
Contains more Vitamin E +225%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +321.2%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.028
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%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +526.9%
Contains more Vitamin B5 +312.6%
Contains more Vitamin B6 +58.6%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +146.4%
Contains more Vitamin E +225%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +321.2%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.028

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Plum
Plum
Contains more Protein +1488.6%
Contains more Fats +1435.7%
Contains more Other +281.1%
Contains more Carbs +237.9%
Equal in Water - 87.23
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
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +1488.6%
Contains more Fats +1435.7%
Contains more Other +281.1%
Contains more Carbs +237.9%
Equal in Water - 87.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Plum
Plum
Contains more Monounsaturated Fat +480.6%
Contains more Polyunsaturated fat +179.5%
Contains less Saturated Fat -99%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +480.6%
Contains more Polyunsaturated fat +179.5%
Contains less Saturated Fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
5
Plum
Plum
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Cottage cheese
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Plum
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Plum Opinion
Net carbs 3.38g 10.02g Plum
Protein 11.12g 0.7g Cottage cheese
Fats 4.3g 0.28g Cottage cheese
Carbs 3.38g 11.42g Plum
Calories 98kcal 46kcal Cottage cheese
Fructose 0g 3.07g Plum
Sugar 2.67g 9.92g Cottage cheese
Fiber 0g 1.4g Plum
Calcium 83mg 6mg Cottage cheese
Iron 0.07mg 0.17mg Plum
Magnesium 8mg 7mg Cottage cheese
Phosphorus 159mg 16mg Cottage cheese
Potassium 104mg 157mg Plum
Sodium 364mg 0mg Plum
Zinc 0.4mg 0.1mg Cottage cheese
Copper 0.029mg 0.057mg Plum
Manganese 0.002mg 0.052mg Plum
Selenium 9.7µg 0µg Cottage cheese
Vitamin A 140IU 345IU Plum
Vitamin A RAE 37µg 17µg Cottage cheese
Vitamin E 0.08mg 0.26mg Plum
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 9.5mg Plum
Vitamin B1 0.027mg 0.028mg Plum
Vitamin B2 0.163mg 0.026mg Cottage cheese
Vitamin B3 0.099mg 0.417mg Plum
Vitamin B5 0.557mg 0.135mg Cottage cheese
Vitamin B6 0.046mg 0.029mg Cottage cheese
Folate 12µg 5µg Cottage cheese
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 6.4µg Plum
Tryptophan 0.147mg 0.009mg Cottage cheese
Threonine 0.5mg 0.01mg Cottage cheese
Isoleucine 0.591mg 0.014mg Cottage cheese
Leucine 1.116mg 0.015mg Cottage cheese
Lysine 0.934mg 0.016mg Cottage cheese
Methionine 0.269mg 0.008mg Cottage cheese
Phenylalanine 0.577mg 0.014mg Cottage cheese
Valine 0.748mg 0.016mg Cottage cheese
Histidine 0.326mg 0.009mg Cottage cheese
Cholesterol 17mg 0mg Plum
Saturated Fat 1.718g 0.017g Plum
Monounsaturated Fat 0.778g 0.134g Cottage cheese
Polyunsaturated fat 0.123g 0.044g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Plum
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
9%
Plum
Minerals Daily Need Coverage Score
23%
Cottage cheese
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 364mg)
Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 1.701g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 7.25g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 43)
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.