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  6. Cottage cheese vs. Plantain raw

Cottage cheese vs. Plantain raw — In-Depth Nutrition Comparison

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How are cottage cheese and plantain raw different?

  • Cottage cheese is higher in vitamin B12, phosphorus, selenium, and vitamin B2; however, plantain raw is richer in vitamin C, vitamin A, vitamin B6, potassium, and fiber.
  • Daily need coverage for vitamin C for plantain raw is 20% higher.
  • Plantain raw has less sodium.
  • Cottage cheese has a lower glycemic index (10) than plantain raw (37).

Cheese, cottage, creamed, large or small curd and Plantains, raw are the varieties used in this article.

Infographic

Cottage cheese vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +2666.7%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +367.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +546.7%
Contains more MagnesiumMagnesium +362.5%
Contains more PotassiumPotassium +379.8%
Contains more IronIron +757.1%
Contains more CopperCopper +179.3%
Contains less SodiumSodium -98.9%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +201.9%
Contains more Vitamin B5Vitamin B5 +114.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +36.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +51.4%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +92.6%
Contains more Vitamin B3Vitamin B3 +592.9%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +83.3%

All nutrients comparison - raw data values

Nutrient Cottage cheese Plantain raw DV% diff.
Protein 11.12g 1.3g 20%
Vitamin C 0mg 18.4mg 20%
Vitamin B6 0.046mg 0.299mg 19%
Vitamin B12 0.43µg 0µg 18%
Phosphorus 159mg 34mg 18%
Sodium 364mg 4mg 16%
Selenium 9.7µg 1.5µg 15%
Potassium 104mg 499mg 12%
Carbs 3.38g 31.89g 10%
Fiber 0g 2.3g 9%
Calcium 83mg 3mg 8%
Vitamin B2 0.163mg 0.054mg 8%
Saturated fat 1.718g 0.143g 7%
Magnesium 8mg 37mg 7%
Iron 0.07mg 0.6mg 7%
Fats 4.3g 0.37g 6%
Vitamin B5 0.557mg 0.26mg 6%
Cholesterol 17mg 0mg 6%
Copper 0.029mg 0.081mg 6%
Vitamin B3 0.099mg 0.686mg 4%
Folate 12µg 22µg 3%
Zinc 0.4mg 0.14mg 2%
Monounsaturated fat 0.778g 0.032g 2%
Vitamin B1 0.027mg 0.052mg 2%
Vitamin A 37µg 56µg 2%
Vitamin K 0µg 0.7µg 1%
Choline 18.4mg 13.5mg 1%
Calories 98kcal 122kcal 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 3.38g 29.59g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 15g N/A
Vitamin E 0.08mg 0.14mg 0%
Manganese 0.002mg 0%
Polyunsaturated fat 0.123g 0.069g 0%
Tryptophan 0.147mg 0.015mg 0%
Threonine 0.5mg 0.034mg 0%
Isoleucine 0.591mg 0.036mg 0%
Leucine 1.116mg 0.059mg 0%
Lysine 0.934mg 0.06mg 0%
Methionine 0.269mg 0.017mg 0%
Phenylalanine 0.577mg 0.044mg 0%
Valine 0.748mg 0.046mg 0%
Histidine 0.326mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +755.4%
Contains more FatsFats +1062.2%
Contains more WaterWater +22.2%
Contains more OtherOther +21.6%
Contains more CarbsCarbs +843.5%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +2331.3%
Contains more Poly. FatPolyunsaturated fat +78.3%
Contains less Sat. FatSaturated fat -91.7%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.