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  6. Cottage cheese vs. Garden cress

Cottage cheese vs. Garden cress — In-Depth Nutrition Comparison

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A recap on differences between cottage cheese and garden cress

  • Cottage cheese has more vitamin B12 and selenium; however, garden cress is higher in vitamin K, vitamin A, vitamin C, manganese, folate, copper, vitamin B6, and iron.
  • Garden cress covers your daily vitamin K needs 452% more than cottage cheese.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Cress, garden, raw.

Infographic

Cottage cheese vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +73.9%
Contains more PhosphorusPhosphorus +109.2%
Contains more SeleniumSelenium +977.8%
Contains more MagnesiumMagnesium +375%
Contains more PotassiumPotassium +482.7%
Contains more IronIron +1757.1%
Contains more CopperCopper +486.2%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +27550%
~equal in Calcium ~81mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +130.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +835.1%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B1Vitamin B1 +196.3%
Contains more Vitamin B2Vitamin B2 +59.5%
Contains more Vitamin B3Vitamin B3 +910.1%
Contains more Vitamin B6Vitamin B6 +437%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +566.7%
~equal in Choline ~19.5mg

All nutrients comparison - raw data values

Nutrient Cottage cheese Garden cress DV% diff.
Vitamin K 0µg 541.9µg 452%
Vitamin C 0mg 69mg 77%
Vitamin A 37µg 346µg 34%
Manganese 0.002mg 0.553mg 24%
Vitamin B12 0.43µg 0µg 18%
Protein 11.12g 2.6g 17%
Folate 12µg 80µg 17%
Selenium 9.7µg 0.9µg 16%
Copper 0.029mg 0.17mg 16%
Sodium 364mg 14mg 15%
Vitamin B6 0.046mg 0.247mg 15%
Iron 0.07mg 1.3mg 15%
Potassium 104mg 606mg 15%
Phosphorus 159mg 76mg 12%
Saturated fat 1.718g 0.023g 8%
Vitamin B2 0.163mg 0.26mg 7%
Magnesium 8mg 38mg 7%
Vitamin B5 0.557mg 0.242mg 6%
Cholesterol 17mg 0mg 6%
Vitamin B3 0.099mg 1mg 6%
Fats 4.3g 0.7g 6%
Fiber 0g 1.1g 4%
Vitamin E 0.08mg 0.7mg 4%
Vitamin B1 0.027mg 0.08mg 4%
Calories 98kcal 32kcal 3%
Zinc 0.4mg 0.23mg 2%
Vitamin D 0.1µg 0µg 1%
Carbs 3.38g 5.5g 1%
Monounsaturated fat 0.778g 0.239g 1%
Polyunsaturated fat 0.123g 0.228g 1%
Net carbs 3.38g 4.4g N/A
Vitamin D 3IU 0IU 0%
Calcium 83mg 81mg 0%
Sugar 2.67g 4.4g N/A
Choline 18.4mg 19.5mg 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%

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +327.7%
Contains more FatsFats +514.3%
Contains more CarbsCarbs +62.7%
Contains more WaterWater +12%
Contains more OtherOther +27.7%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +225.5%
Contains less Sat. FatSaturated fat -98.7%
Contains more Poly. FatPolyunsaturated fat +85.4%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.