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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.
  • The glycemic index of cottage cheese 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.
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%
Garlic
Garlic
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +212.5%
Contains more CalciumCalcium +118.1%
Contains more PotassiumPotassium +285.6%
Contains more IronIron +2328.6%
Contains more CopperCopper +931%
Contains more ZincZinc +190%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +83500%
Contains more SeleniumSelenium +46.4%
~equal in Phosphorus ~153mg

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%
Garlic
Garlic
6
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +640.7%
Contains more Vitamin B3Vitamin B3 +607.1%
Contains more Vitamin B6Vitamin B6 +2584.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +26.1%
~equal in Vitamin E ~0.08mg
~equal in Vitamin B5 ~0.596mg

All nutrients comparison - raw data values

Nutrient Cottage cheese Garlic DV% diff.
Vitamin B6 0.046mg 1.235mg 91%
Manganese 0.002mg 1.672mg 73%
Vitamin C 0mg 31.2mg 35%
Copper 0.029mg 0.299mg 30%
Iron 0.07mg 1.7mg 20%
Vitamin B12 0.43µg 0µg 18%
Sodium 364mg 17mg 15%
Vitamin B1 0.027mg 0.2mg 14%
Carbs 3.38g 33.06g 10%
Calcium 83mg 181mg 10%
Protein 11.12g 6.36g 10%
Potassium 104mg 401mg 9%
Fiber 0g 2.1g 8%
Selenium 9.7µg 14.2µg 8%
Zinc 0.4mg 1.16mg 7%
Saturated fat 1.718g 0.089g 7%
Cholesterol 17mg 0mg 6%
Fats 4.3g 0.5g 6%
Vitamin B3 0.099mg 0.7mg 4%
Vitamin A 37µg 0µg 4%
Vitamin B2 0.163mg 0.11mg 4%
Magnesium 8mg 25mg 4%
Calories 98kcal 149kcal 3%
Monounsaturated fat 0.778g 0.011g 2%
Folate 12µg 3µg 2%
Vitamin K 0µg 1.7µg 1%
Polyunsaturated fat 0.123g 0.249g 1%
Choline 18.4mg 23.2mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin B5 0.557mg 0.596mg 1%
Phosphorus 159mg 153mg 1%
Net carbs 3.38g 30.96g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 1g N/A
Vitamin E 0.08mg 0.08mg 0%
Tryptophan 0.147mg 0.066mg 0%
Threonine 0.5mg 0.157mg 0%
Isoleucine 0.591mg 0.217mg 0%
Leucine 1.116mg 0.308mg 0%
Lysine 0.934mg 0.273mg 0%
Methionine 0.269mg 0.076mg 0%
Phenylalanine 0.577mg 0.183mg 0%
Valine 0.748mg 0.291mg 0%
Histidine 0.326mg 0.113mg 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
Garlic
Garlic
2
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 ProteinProtein +74.8%
Contains more FatsFats +760%
Contains more WaterWater +36.2%
Contains more CarbsCarbs +878.1%
~equal in Other ~1.5g

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
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +6972.7%
Contains less Sat. FatSaturated fat -94.8%
Contains more Poly. FatPolyunsaturated fat +102.4%

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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. 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.