Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Cottage cheese
  5. Compare
  6. Cottage cheese vs. Plantain raw

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

Compare

How are Cottage cheese and Plantain raw different?

  • Cottage cheese is higher in Vitamin B12, Phosphorus, Selenium, Vitamin B2, and Calcium, however, Plantain raw is richer in Vitamin C, Vitamin B6, Potassium, and Fiber.
  • Daily need coverage for Vitamin C from Plantain raw is 20% higher.
  • Plantain raw has less Sodium.

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.
Cottage cheese
Cottage cheese
5
:
5
Plantain raw
Plantain raw
Contains more Calcium +2666.7%
Contains more Phosphorus +367.6%
Contains more Zinc +185.7%
Contains more Selenium +546.7%
Contains more Iron +757.1%
Contains more Magnesium +362.5%
Contains more Potassium +379.8%
Contains less Sodium -98.9%
Contains more Copper +179.3%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +2666.7%
Contains more Phosphorus +367.6%
Contains more Zinc +185.7%
Contains more Selenium +546.7%
Contains more Iron +757.1%
Contains more Magnesium +362.5%
Contains more Potassium +379.8%
Contains less Sodium -98.9%
Contains more Copper +179.3%

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
4
:
8
Plantain raw
Plantain raw
Contains more Vitamin D +∞%
Contains more Vitamin B2 +201.9%
Contains more Vitamin B5 +114.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +705%
Contains more Vitamin E +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.6%
Contains more Vitamin B3 +592.9%
Contains more Vitamin B6 +550%
Contains more Folate +83.3%
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%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +201.9%
Contains more Vitamin B5 +114.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +705%
Contains more Vitamin E +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.6%
Contains more Vitamin B3 +592.9%
Contains more Vitamin B6 +550%
Contains more Folate +83.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
4
:
1
Plantain raw
Plantain raw
Contains more Protein +755.4%
Contains more Fats +1062.2%
Contains more Water +22.2%
Contains more Other +21.6%
Contains more Carbs +843.5%
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
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +755.4%
Contains more Fats +1062.2%
Contains more Water +22.2%
Contains more Other +21.6%
Contains more Carbs +843.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +2331.3%
Contains more Polyunsaturated fat +78.3%
Contains less Saturated Fat -91.7%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +2331.3%
Contains more Polyunsaturated fat +78.3%
Contains less Saturated Fat -91.7%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Plantain raw Opinion
Net carbs 3.38g 29.59g Plantain raw
Protein 11.12g 1.3g Cottage cheese
Fats 4.3g 0.37g Cottage cheese
Carbs 3.38g 31.89g Plantain raw
Calories 98kcal 122kcal Plantain raw
Sugar 2.67g 15g Cottage cheese
Fiber 0g 2.3g Plantain raw
Calcium 83mg 3mg Cottage cheese
Iron 0.07mg 0.6mg Plantain raw
Magnesium 8mg 37mg Plantain raw
Phosphorus 159mg 34mg Cottage cheese
Potassium 104mg 499mg Plantain raw
Sodium 364mg 4mg Plantain raw
Zinc 0.4mg 0.14mg Cottage cheese
Copper 0.029mg 0.081mg Plantain raw
Manganese 0.002mg Cottage cheese
Selenium 9.7µg 1.5µg Cottage cheese
Vitamin A 140IU 1127IU Plantain raw
Vitamin A RAE 37µg 56µg Plantain raw
Vitamin E 0.08mg 0.14mg Plantain raw
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 18.4mg Plantain raw
Vitamin B1 0.027mg 0.052mg Plantain raw
Vitamin B2 0.163mg 0.054mg Cottage cheese
Vitamin B3 0.099mg 0.686mg Plantain raw
Vitamin B5 0.557mg 0.26mg Cottage cheese
Vitamin B6 0.046mg 0.299mg Plantain raw
Folate 12µg 22µg Plantain raw
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 0.7µg Plantain raw
Tryptophan 0.147mg 0.015mg Cottage cheese
Threonine 0.5mg 0.034mg Cottage cheese
Isoleucine 0.591mg 0.036mg Cottage cheese
Leucine 1.116mg 0.059mg Cottage cheese
Lysine 0.934mg 0.06mg Cottage cheese
Methionine 0.269mg 0.017mg Cottage cheese
Phenylalanine 0.577mg 0.044mg Cottage cheese
Valine 0.748mg 0.046mg Cottage cheese
Histidine 0.326mg 0.064mg Cottage cheese
Cholesterol 17mg 0mg Plantain raw
Saturated Fat 1.718g 0.143g Plantain raw
Monounsaturated Fat 0.778g 0.032g Cottage cheese
Polyunsaturated fat 0.123g 0.069g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Plantain raw
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
23%
Plantain raw
Minerals Daily Need Coverage Score
23%
Cottage cheese
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 360mg)
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 1.575g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 12.33g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 27)
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.

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.