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  6. Cottage cheese vs. Garlic

Cottage cheese vs. Garlic — In-Depth Nutrition Comparison

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What are the differences between Cottage cheese and Garlic?

  • Cottage cheese is higher in Vitamin B12, yet Garlic is higher in Vitamin B6, Manganese, Vitamin C, Copper, Iron, Vitamin B1, Calcium, and Potassium.
  • Garlic's daily need coverage for Vitamin B6 is 91% more.
  • The amount of Sodium in Garlic is lower.

We used Cheese, cottage, creamed, large or small curd and Garlic, raw types in this article.

Infographic

Cottage cheese vs Garlic 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
Garlic
Garlic
Contains more Calcium +118.1%
Contains more Iron +2328.6%
Contains more Magnesium +212.5%
Contains more Potassium +285.6%
Contains less Sodium -95.3%
Contains more Zinc +190%
Contains more Copper +931%
Contains more Manganese +83500%
Contains more Selenium +46.4%
Equal in Phosphorus - 153
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Calcium +118.1%
Contains more Iron +2328.6%
Contains more Magnesium +212.5%
Contains more Potassium +285.6%
Contains less Sodium -95.3%
Contains more Zinc +190%
Contains more Copper +931%
Contains more Manganese +83500%
Contains more Selenium +46.4%
Equal in Phosphorus - 153

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
5
:
6
Garlic
Garlic
Contains more Vitamin A +1455.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +48.2%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +640.7%
Contains more Vitamin B3 +607.1%
Contains more Vitamin B6 +2584.8%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.08
Equal in Vitamin B5 - 0.596
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%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +1455.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +48.2%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +640.7%
Contains more Vitamin B3 +607.1%
Contains more Vitamin B6 +2584.8%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.08
Equal in Vitamin B5 - 0.596

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Garlic
Garlic
Contains more Protein +74.8%
Contains more Fats +760%
Contains more Water +36.2%
Contains more Carbs +878.1%
Equal in Other - 1.5
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
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Protein +74.8%
Contains more Fats +760%
Contains more Water +36.2%
Contains more Carbs +878.1%
Equal in Other - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Garlic
Garlic
Contains more Monounsaturated Fat +6972.7%
Contains less Saturated Fat -94.8%
Contains more Polyunsaturated fat +102.4%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +6972.7%
Contains less Saturated Fat -94.8%
Contains more Polyunsaturated fat +102.4%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Garlic Opinion
Net carbs 3.38g 30.96g Garlic
Protein 11.12g 6.36g Cottage cheese
Fats 4.3g 0.5g Cottage cheese
Carbs 3.38g 33.06g Garlic
Calories 98kcal 149kcal Garlic
Sugar 2.67g 1g Garlic
Fiber 0g 2.1g Garlic
Calcium 83mg 181mg Garlic
Iron 0.07mg 1.7mg Garlic
Magnesium 8mg 25mg Garlic
Phosphorus 159mg 153mg Cottage cheese
Potassium 104mg 401mg Garlic
Sodium 364mg 17mg Garlic
Zinc 0.4mg 1.16mg Garlic
Copper 0.029mg 0.299mg Garlic
Manganese 0.002mg 1.672mg Garlic
Selenium 9.7µg 14.2µg Garlic
Vitamin A 140IU 9IU Cottage cheese
Vitamin A RAE 37µg 0µg Cottage cheese
Vitamin E 0.08mg 0.08mg
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 31.2mg Garlic
Vitamin B1 0.027mg 0.2mg Garlic
Vitamin B2 0.163mg 0.11mg Cottage cheese
Vitamin B3 0.099mg 0.7mg Garlic
Vitamin B5 0.557mg 0.596mg Garlic
Vitamin B6 0.046mg 1.235mg Garlic
Folate 12µg 3µg Cottage cheese
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 1.7µg Garlic
Tryptophan 0.147mg 0.066mg Cottage cheese
Threonine 0.5mg 0.157mg Cottage cheese
Isoleucine 0.591mg 0.217mg Cottage cheese
Leucine 1.116mg 0.308mg Cottage cheese
Lysine 0.934mg 0.273mg Cottage cheese
Methionine 0.269mg 0.076mg Cottage cheese
Phenylalanine 0.577mg 0.183mg Cottage cheese
Valine 0.748mg 0.291mg Cottage cheese
Histidine 0.326mg 0.113mg Cottage cheese
Cholesterol 17mg 0mg Garlic
Saturated Fat 1.718g 0.089g Garlic
Monounsaturated Fat 0.778g 0.011g Cottage cheese
Polyunsaturated fat 0.123g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
23%
Cottage cheese
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.67g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 347mg)
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 1.629g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
?
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.