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  6. Cottage cheese vs. Mackerel

Cottage cheese vs. Mackerel — In-Depth Nutrition Comparison

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How are Cottage cheese and Mackerel different?

  • Mackerel has more Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Magnesium, Vitamin B2, Iron, and Phosphorus than Cottage cheese.
  • Daily need coverage for Vitamin B12 from Mackerel is 774% higher.
  • Cottage cheese has less Saturated Fat.

Cheese, cottage, creamed, large or small curd and Fish, mackerel, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Cottage cheese vs Mackerel 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
1
:
9
Mackerel
Mackerel
Contains more Calcium +453.3%
Contains more Iron +2142.9%
Contains more Magnesium +1112.5%
Contains more Phosphorus +74.8%
Contains more Potassium +285.6%
Contains less Sodium -77.2%
Contains more Zinc +135%
Contains more Copper +224.1%
Contains more Manganese +900%
Contains more Selenium +432%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +453.3%
Contains more Iron +2142.9%
Contains more Magnesium +1112.5%
Contains more Phosphorus +74.8%
Contains more Potassium +285.6%
Contains less Sodium -77.2%
Contains more Zinc +135%
Contains more Copper +224.1%
Contains more Manganese +900%
Contains more Selenium +432%

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
Mackerel
Mackerel
Contains more Folate +500%
Contains more Vitamin A +28.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +488.9%
Contains more Vitamin B2 +152.8%
Contains more Vitamin B3 +6819.2%
Contains more Vitamin B5 +77.7%
Contains more Vitamin B6 +900%
Contains more Vitamin B12 +4318.6%
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Folate +500%
Contains more Vitamin A +28.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +488.9%
Contains more Vitamin B2 +152.8%
Contains more Vitamin B3 +6819.2%
Contains more Vitamin B5 +77.7%
Contains more Vitamin B6 +900%
Contains more Vitamin B12 +4318.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +49.8%
Contains more Protein +114.5%
Contains more Fats +314.2%
Contains more Other +259.6%
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
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Water +49.8%
Contains more Protein +114.5%
Contains more Fats +314.2%
Contains more Other +259.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -58.9%
Contains more Monounsaturated Fat +800.5%
Contains more Polyunsaturated fat +3395.9%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -58.9%
Contains more Monounsaturated Fat +800.5%
Contains more Polyunsaturated fat +3395.9%

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 Mackerel
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cottage cheese Mackerel Opinion
Net carbs 3.38g 0g Cottage cheese
Protein 11.12g 23.85g Mackerel
Fats 4.3g 17.81g Mackerel
Carbs 3.38g 0g Cottage cheese
Calories 98kcal 262kcal Mackerel
Sugar 2.67g Mackerel
Calcium 83mg 15mg Cottage cheese
Iron 0.07mg 1.57mg Mackerel
Magnesium 8mg 97mg Mackerel
Phosphorus 159mg 278mg Mackerel
Potassium 104mg 401mg Mackerel
Sodium 364mg 83mg Mackerel
Zinc 0.4mg 0.94mg Mackerel
Copper 0.029mg 0.094mg Mackerel
Manganese 0.002mg 0.02mg Mackerel
Selenium 9.7µg 51.6µg Mackerel
Vitamin A 140IU 180IU Mackerel
Vitamin A RAE 37µg 54µg Mackerel
Vitamin E 0.08mg Cottage cheese
Vitamin D 3IU Cottage cheese
Vitamin D 0.1µg Cottage cheese
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.027mg 0.159mg Mackerel
Vitamin B2 0.163mg 0.412mg Mackerel
Vitamin B3 0.099mg 6.85mg Mackerel
Vitamin B5 0.557mg 0.99mg Mackerel
Vitamin B6 0.046mg 0.46mg Mackerel
Folate 12µg 2µg Cottage cheese
Vitamin B12 0.43µg 19µg Mackerel
Tryptophan 0.147mg 0.267mg Mackerel
Threonine 0.5mg 1.045mg Mackerel
Isoleucine 0.591mg 1.099mg Mackerel
Leucine 1.116mg 1.938mg Mackerel
Lysine 0.934mg 2.19mg Mackerel
Methionine 0.269mg 0.706mg Mackerel
Phenylalanine 0.577mg 0.931mg Mackerel
Valine 0.748mg 1.228mg Mackerel
Histidine 0.326mg 0.702mg Mackerel
Cholesterol 17mg 75mg Cottage cheese
Saturated Fat 1.718g 4.176g Cottage cheese
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 0.778g 7.006g Mackerel
Polyunsaturated fat 0.123g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
235%
Mackerel
Minerals Daily Need Coverage Score
23%
Cottage cheese
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 281mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 58mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 2.458g)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $5)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.