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  6. Cottage cheese vs. Filo

Cottage cheese vs. Filo — In-Depth Nutrition Comparison

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Significant differences between cottage cheese and filo

  • Cottage cheese has more vitamin B12 and phosphorus; however, filo is richer in vitamin B1, iron, vitamin B3, selenium, manganese, folate, vitamin B2, and copper.
  • Filo covers your daily vitamin B1 needs 43% more than cottage cheese.
  • Filo has a higher glycemic index. The glycemic index of filo is 38, while the glycemic index of cottage cheese is 10.

Specific food types used in this comparison are Cheese, cottage, creamed, large or small curd and Phyllo dough.

Infographic

Cottage cheese vs Filo 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%
Filo
Filo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more CalciumCalcium +654.5%
Contains more PotassiumPotassium +40.5%
Contains more PhosphorusPhosphorus +112%
Contains less SodiumSodium -24.6%
Contains more MagnesiumMagnesium +87.5%
Contains more IronIron +4485.7%
Contains more CopperCopper +248.3%
Contains more ZincZinc +22.5%
Contains more ManganeseManganese +23700%
Contains more SeleniumSelenium +140.2%

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%
Filo
Filo
5
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% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +84.4%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +166.7%
Contains more Vitamin B1Vitamin B1 +1903.7%
Contains more Vitamin B2Vitamin B2 +109.2%
Contains more Vitamin B3Vitamin B3 +4014.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +633.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.08mg

All nutrients comparison - raw data values

Nutrient Cottage cheese Filo DV% diff.
Vitamin B1 0.027mg 0.541mg 43%
Iron 0.07mg 3.21mg 39%
Selenium 9.7µg 23.3µg 25%
Vitamin B3 0.099mg 4.073mg 25%
Manganese 0.002mg 0.476mg 21%
Folate 12µg 88µg 19%
Vitamin B12 0.43µg 0µg 18%
Carbs 3.38g 52.6g 16%
Vitamin B2 0.163mg 0.341mg 14%
Phosphorus 159mg 75mg 12%
Calories 98kcal 299kcal 10%
Protein 11.12g 7.1g 8%
Copper 0.029mg 0.101mg 8%
Fiber 0g 1.9g 8%
Calcium 83mg 11mg 7%
Monounsaturated fat 0.778g 3.149g 6%
Cholesterol 17mg 0mg 6%
Vitamin B5 0.557mg 0.302mg 5%
Sodium 364mg 483mg 5%
Polyunsaturated fat 0.123g 0.923g 5%
Vitamin A 37µg 0µg 4%
Fats 4.3g 6g 3%
Choline 18.4mg 6.9mg 2%
Vitamin K 0µg 2.5µg 2%
Magnesium 8mg 15mg 2%
Saturated fat 1.718g 1.47g 1%
Vitamin B6 0.046mg 0.03mg 1%
Vitamin D 0.1µg 0µg 1%
Potassium 104mg 74mg 1%
Zinc 0.4mg 0.49mg 1%
Net carbs 3.38g 50.7g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 0.18g N/A
Vitamin E 0.08mg 0.08mg 0%
Tryptophan 0.147mg 0.088mg 0%
Threonine 0.5mg 0.194mg 0%
Isoleucine 0.591mg 0.246mg 0%
Leucine 1.116mg 0.49mg 0%
Lysine 0.934mg 0.158mg 0%
Methionine 0.269mg 0.126mg 0%
Phenylalanine 0.577mg 0.359mg 0%
Valine 0.748mg 0.286mg 0%
Histidine 0.326mg 0.159mg 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
Filo
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +56.6%
Contains more WaterWater +144.8%
Contains more FatsFats +39.5%
Contains more CarbsCarbs +1456.2%
Contains more OtherOther +20.6%

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
Filo
Filo
3
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -14.4%
Contains more Mono. FatMonounsaturated fat +304.8%
Contains more Poly. FatPolyunsaturated fat +650.4%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.