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  6. Cottage cheese vs. Heart of palm

Cottage cheese vs. Heart of palm — In-Depth Nutrition Comparison

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The main differences between cottage cheese and heart of palm

  • Cottage cheese has more vitamin B12 and selenium; however, heart of palm has more copper, vitamin B6, potassium, zinc, iron, and vitamin C.
  • Daily need coverage for copper for heart of palm is 68% higher.
  • Heart of palm is lower in saturated fat.
  • Heart of palm has a higher glycemic index than cottage cheese.

Food types used in this article are Cheese, cottage, creamed, large or small curd and Hearts of palm, raw.

Infographic

Cottage cheese vs Heart of palm 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more CalciumCalcium +361.1%
Contains more PhosphorusPhosphorus +13.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1285.7%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +1636.5%
Contains more IronIron +2314.3%
Contains more CopperCopper +2120.7%
Contains more ZincZinc +832.5%
Contains less SodiumSodium -96.2%

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%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +1133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +10.4%
Contains more Vitamin B3Vitamin B3 +809.1%
Contains more Vitamin B6Vitamin B6 +1660.9%
Contains more FolateFolate +100%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Heart of palm DV% diff.
Copper 0.029mg 0.644mg 68%
Vitamin B6 0.046mg 0.81mg 59%
Potassium 104mg 1806mg 50%
Zinc 0.4mg 3.73mg 30%
Iron 0.07mg 1.69mg 20%
Vitamin B12 0.43µg 0µg 18%
Protein 11.12g 2.7g 17%
Selenium 9.7µg 0.7µg 16%
Sodium 364mg 14mg 15%
Vitamin B5 0.557mg 11%
Vitamin C 0mg 8mg 9%
Saturated fat 1.718g 0.046g 8%
Calcium 83mg 18mg 7%
Carbs 3.38g 25.61g 7%
Cholesterol 17mg 0mg 6%
Fiber 0g 1.5g 6%
Fats 4.3g 0.2g 6%
Vitamin B3 0.099mg 0.9mg 5%
Vitamin A 37µg 3µg 4%
Folate 12µg 24µg 3%
Choline 18.4mg 0mg 3%
Phosphorus 159mg 140mg 3%
Vitamin E 0.08mg 0.5mg 3%
Vitamin B1 0.027mg 0.05mg 2%
Monounsaturated fat 0.778g 0.005g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin B2 0.163mg 0.18mg 1%
Calories 98kcal 115kcal 1%
Net carbs 3.38g 24.11g N/A
Vitamin D 3IU 0IU 0%
Magnesium 8mg 10mg 0%
Sugar 2.67g 17.16g N/A
Manganese 0.002mg 0%
Polyunsaturated fat 0.123g 0.089g 0%
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +311.9%
Contains more FatsFats +2050%
Contains more WaterWater +14.8%
Contains more CarbsCarbs +657.7%
Contains more OtherOther +41.1%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +15460%
Contains more Poly. FatPolyunsaturated fat +38.2%
Contains less Sat. FatSaturated fat -97.3%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.