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  6. Cottage cheese vs. Hummus

Cottage cheese vs. Hummus — In-Depth Nutrition Comparison

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Significant differences between cottage cheese and hummus

  • Cottage cheese has more vitamin B12 and selenium; however, hummus is richer in copper, manganese, iron, fiber, folate, magnesium, zinc, and vitamin B1.
  • Hummus covers your daily copper needs 55% more than cottage cheese.

Specific food types used in this comparison are Cheese, cottage, creamed, large or small curd and Hummus, commercial.

Infographic

Cottage cheese vs Hummus 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%
Hummus
Hummus
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more CalciumCalcium +118.4%
Contains more SeleniumSelenium +273.1%
Contains more MagnesiumMagnesium +787.5%
Contains more PotassiumPotassium +119.2%
Contains more IronIron +3385.7%
Contains more CopperCopper +1717.2%
Contains more ZincZinc +357.5%
Contains more PhosphorusPhosphorus +10.7%
Contains more ManganeseManganese +38550%
~equal in Sodium ~379mg

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%
Hummus
Hummus
4
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% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +154.7%
Contains more Vitamin B5Vitamin B5 +322%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B3Vitamin B3 +487.9%
Contains more Vitamin B6Vitamin B6 +334.8%
Contains more FolateFolate +591.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Hummus DV% diff.
Copper 0.029mg 0.527mg 55%
Manganese 0.002mg 0.773mg 34%
Iron 0.07mg 2.44mg 30%
Fiber 0g 6g 24%
Polyunsaturated fat 0.123g 3.613g 23%
Vitamin B12 0.43µg 0µg 18%
Folate 12µg 83µg 18%
Magnesium 8mg 71mg 15%
Selenium 9.7µg 2.6µg 13%
Zinc 0.4mg 1.83mg 13%
Vitamin B1 0.027mg 0.18mg 13%
Vitamin B6 0.046mg 0.2mg 12%
Vitamin B5 0.557mg 0.132mg 9%
Vitamin B2 0.163mg 0.064mg 8%
Monounsaturated fat 0.778g 4.039g 8%
Fats 4.3g 9.6g 8%
Cholesterol 17mg 0mg 6%
Protein 11.12g 7.9g 6%
Calcium 83mg 38mg 5%
Potassium 104mg 228mg 4%
Carbs 3.38g 14.29g 4%
Vitamin A 37µg 4%
Choline 18.4mg 3%
Calories 98kcal 166kcal 3%
Vitamin B3 0.099mg 0.582mg 3%
Phosphorus 159mg 176mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.08mg 1%
Sodium 364mg 379mg 1%
Saturated fat 1.718g 1.437g 1%
Net carbs 3.38g 8.29g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g N/A
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
Hummus
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more ProteinProtein +40.8%
Contains more WaterWater +19.8%
Contains more FatsFats +123.3%
Contains more CarbsCarbs +322.8%
Contains more OtherOther +14.9%

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
Hummus
Hummus
3
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated fat -16.4%
Contains more Mono. FatMonounsaturated fat +419.2%
Contains more Poly. FatPolyunsaturated fat +2837.4%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.