Cottage cheese vs. Ham — In-Depth Nutrition Comparison
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What are the main differences between cottage cheese and ham?
- Cottage cheese has less vitamin B1, vitamin B6, vitamin B3, zinc, selenium, iron, choline, and vitamin B12 than ham.
- Ham's daily need coverage for vitamin B1 is 61% higher.
- Cottage cheese contains less cholesterol.
We used Cheese, cottage, creamed, large or small curd and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.
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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.
| Contains more CalciumCalcium | +937.5% |
| Contains less SodiumSodium | -69.7% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +176% |
| Contains more IronIron | +2014.3% |
| Contains more CopperCopper | +172.4% |
| Contains more ZincZinc | +620% |
| Contains more PhosphorusPhosphorus | +23.3% |
| Contains more ManganeseManganese | +2600% |
| Contains more SeleniumSelenium | +101% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +38.2% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin EVitamin E | +212.5% |
| Contains more Vitamin DVitamin D | +700% |
| Contains more Vitamin B1Vitamin B1 | +2692.6% |
| Contains more Vitamin B2Vitamin B2 | +23.9% |
| Contains more Vitamin B3Vitamin B3 | +3963.6% |
| Contains more Vitamin B6Vitamin B6 | +769.6% |
| Contains more Vitamin B12Vitamin B12 | +51.2% |
| Contains more CholineCholine | +362.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +125.3% |
| Contains more WaterWater | +17.9% |
| Contains more ProteinProtein | +88.2% |
| Contains more FatsFats | +28.6% |
| Contains more OtherOther | +209.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains more Mono. FatMonounsaturated fat | +236.8% |
| Contains more Poly. FatPolyunsaturated fat | +339% |
~equal in
Saturated fat
~1.81g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.027mg | 0.754mg | 61% |
| Sodium | 364mg | 1203mg | 36% |
| Vitamin B6 | 0.046mg | 0.4mg | 27% |
| Vitamin B3 | 0.099mg | 4.023mg | 25% |
| Zinc | 0.4mg | 2.88mg | 23% |
| Protein | 11.12g | 20.93g | 20% |
| Selenium | 9.7µg | 19.5µg | 18% |
| Iron | 0.07mg | 1.48mg | 18% |
| Choline | 18.4mg | 85.1mg | 12% |
| Cholesterol | 17mg | 53mg | 12% |
| Vitamin B12 | 0.43µg | 0.65µg | 9% |
| Calcium | 83mg | 8mg | 8% |
| Copper | 0.029mg | 0.079mg | 6% |
| Potassium | 104mg | 287mg | 5% |
| Phosphorus | 159mg | 196mg | 5% |
| Monounsaturated fat | 0.778g | 2.62g | 5% |
| Vitamin A | 37µg | 0µg | 4% |
| Vitamin D | 3IU | 32IU | 4% |
| Vitamin D | 0.1µg | 0.8µg | 4% |
| Vitamin B5 | 0.557mg | 0.403mg | 3% |
| Polyunsaturated fat | 0.123g | 0.54g | 3% |
| Vitamin B2 | 0.163mg | 0.202mg | 3% |
| Folate | 12µg | 3µg | 2% |
| Calories | 98kcal | 145kcal | 2% |
| Manganese | 0.002mg | 0.054mg | 2% |
| Fats | 4.3g | 5.53g | 2% |
| Vitamin E | 0.08mg | 0.25mg | 1% |
| Magnesium | 8mg | 14mg | 1% |
| Carbs | 3.38g | 1.5g | 1% |
| Net carbs | 3.38g | 1.5g | N/A |
| Sugar | 2.67g | 0g | N/A |
| Saturated fat | 1.718g | 1.81g | 0% |
| Tryptophan | 0.147mg | 0.251mg | 0% |
| Threonine | 0.5mg | 0.931mg | 0% |
| Isoleucine | 0.591mg | 0.918mg | 0% |
| Leucine | 1.116mg | 1.661mg | 0% |
| Lysine | 0.934mg | 1.775mg | 0% |
| Methionine | 0.269mg | 0.553mg | 0% |
| Phenylalanine | 0.577mg | 0.904mg | 0% |
| Valine | 0.748mg | 0.908mg | 0% |
| Histidine | 0.326mg | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
23%
55%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 2.67g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 10)
Which food is cheaper?
Ham is cheaper (difference - $1.5)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese is lower in Cholesterol (difference - 36mg)
Which food contains less Sodium?
Cottage cheese contains less Sodium (difference - 839mg)
Which food is lower in Saturated fat?
Cottage cheese is lower in Saturated fat (difference - 0.092g)