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  6. Cottage cheese vs. Fillet

Cottage cheese vs. Fillet — In-Depth Nutrition Comparison

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What are the main differences between cottage cheese and fillet?

  • Cottage cheese has less vitamin B12, vitamin B6, copper, vitamin B1, vitamin B3, vitamin B2, phosphorus, fiber, iron, and folate than fillet.
  • Fillet's daily need coverage for vitamin B12 is 157% higher.

We used Cheese, cottage, creamed, large or small curd and Vegetarian fillets types in this comparison.

Infographic

Cottage cheese vs Fillet 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%
Fillet
Fillet
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Contains less SodiumSodium -25.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +870%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +14.5%
Contains more PotassiumPotassium +476.9%
Contains more IronIron +2757.1%
Contains more CopperCopper +3089.7%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +183%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 12% 1.6% 6.8% 38% 1.9% 33% 11% 54% 0% 9%
Fillet
Fillet
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +4212.5%
Contains more Vitamin B1Vitamin B1 +3974.1%
Contains more Vitamin B2Vitamin B2 +452.1%
Contains more Vitamin B3Vitamin B3 +12021.2%
Contains more Vitamin B6Vitamin B6 +3160.9%
Contains more Vitamin B12Vitamin B12 +876.7%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Fillet DV% diff.
Vitamin B12 0.43µg 4.2µg 157%
Vitamin B6 0.046mg 1.5mg 112%
Copper 0.029mg 0.925mg 100%
Vitamin B1 0.027mg 1.1mg 89%
Vitamin B3 0.099mg 12mg 74%
Polyunsaturated fat 0.123g 9.332g 61%
Vitamin B2 0.163mg 0.9mg 57%
Phosphorus 159mg 450mg 42%
Protein 11.12g 23g 24%
Iron 0.07mg 2mg 24%
Fiber 0g 6.1g 24%
Folate 12µg 102µg 23%
Vitamin E 0.08mg 3.45mg 22%
Fats 4.3g 18g 21%
Selenium 9.7µg 1µg 16%
Potassium 104mg 600mg 15%
Choline 18.4mg 82mg 12%
Vitamin B5 0.557mg 11%
Calories 98kcal 290kcal 10%
Zinc 0.4mg 1.4mg 9%
Monounsaturated fat 0.778g 4.376g 9%
Cholesterol 17mg 0mg 6%
Sodium 364mg 490mg 5%
Saturated fat 1.718g 2.849g 5%
Magnesium 8mg 23mg 4%
Vitamin A 37µg 0µg 4%
Carbs 3.38g 9g 2%
Vitamin D 0.1µg 0µg 1%
Calcium 83mg 95mg 1%
Protein per 100 calories 11g 7.9g N/A
Calories per 10 g protein 88kcal 126kcal N/A
Weight per 100 calories 102g 34g N/A
Unsaturated / Saturated Fat ratio 0.52 4.8 N/A
Net carbs 3.38g 2.9g N/A
Vitamin D* 3 IU 0 IU 0%
Sugar 2.67g 0.8g N/A
Manganese 0.002mg 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
Fillet
Fillet
4
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more WaterWater +77.3%
Contains more ProteinProtein +106.8%
Contains more FatsFats +318.6%
Contains more CarbsCarbs +166.3%
Contains more OtherOther +254.6%

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
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
Contains less Sat. FatSaturated fat -39.7%
Contains more Mono. FatMonounsaturated fat +462.5%
Contains more Poly. FatPolyunsaturated fat +7487%

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.