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Cottage cheese vs. Jackfruit — In-Depth Nutrition Comparison

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What are the main differences between cottage cheese and jackfruit?

  • Cottage cheese is richer in phosphorus, vitamin B12, vitamin B2, and vitamin B5, yet jackfruit is richer in vitamin B6, vitamin C, potassium, and vitamin B1.
  • Jackfruit's daily need coverage for vitamin B6 is 22% higher.
  • Jackfruit contains less sodium.
  • Cottage cheese has a lower glycemic index than jackfruit.

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

Infographic

Cottage cheese vs Jackfruit infographic
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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.
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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more CalciumCalcium +245.8%
Contains more ZincZinc +207.7%
Contains more PhosphorusPhosphorus +657.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +262.5%
Contains more PotassiumPotassium +330.8%
Contains more IronIron +228.6%
Contains more CopperCopper +162.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2050%

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +640%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +196.4%
Contains more Vitamin B5Vitamin B5 +137%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +288.9%
Contains more Vitamin B3Vitamin B3 +829.3%
Contains more Vitamin B6Vitamin B6 +615.2%
Contains more FolateFolate +100%
~equal in Vitamin K ~µg

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
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more ProteinProtein +546.5%
Contains more FatsFats +571.9%
Contains more OtherOther +51.6%
Contains more CarbsCarbs +587.9%
~equal in Water ~73.46g

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
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains more Mono. FatMonounsaturated fat +401.9%
Contains more Poly. FatPolyunsaturated fat +30.9%
Contains less Sat. FatSaturated fat -88.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
7% 2% 46% 45%
Starch: 1.47 g
Sucrose: 0.42 g
Glucose: 9.48 g
Fructose: 9.19 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Jackfruit
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Jackfruit DV% diff.
Vitamin B6 0.046mg 0.329mg 22%
Phosphorus 159mg 21mg 20%
Protein 11.12g 1.72g 19%
Vitamin B12 0.43µg 0µg 18%
Selenium 9.7µg 18%
Sodium 364mg 2mg 16%
Vitamin C 0mg 13.7mg 15%
Fructose 0g 9.19g 11%
Potassium 104mg 448mg 10%
Vitamin B2 0.163mg 0.055mg 8%
Carbs 3.38g 23.25g 7%
Vitamin B1 0.027mg 0.105mg 7%
Saturated fat 1.718g 0.195g 7%
Cholesterol 17mg 0mg 6%
Vitamin B5 0.557mg 0.235mg 6%
Fats 4.3g 0.64g 6%
Calcium 83mg 24mg 6%
Fiber 0g 1.5g 6%
Copper 0.029mg 0.076mg 5%
Vitamin B3 0.099mg 0.92mg 5%
Magnesium 8mg 29mg 5%
Vitamin A 37µg 5µg 4%
Folate 12µg 24µg 3%
Choline 18.4mg 3%
Manganese 0.002mg 0.043mg 2%
Vitamin E 0.08mg 0.34mg 2%
Iron 0.07mg 0.23mg 2%
Monounsaturated fat 0.778g 0.155g 2%
Zinc 0.4mg 0.13mg 2%
Vitamin D 0.1µg 1%
Starch 1.47g 1%
Calories 98kcal 95kcal 0%
Net carbs 3.38g 21.75g N/A
Vitamin D 3IU 0%
Sugar 2.67g 19.08g N/A
Polyunsaturated fat 0.123g 0.094g 0%
Tryptophan 0.147mg 0.034mg 0%
Threonine 0.5mg 0.086mg 0%
Isoleucine 0.591mg 0.069mg 0%
Leucine 1.116mg 0.103mg 0%
Lysine 0.934mg 0.069mg 0%
Methionine 0.269mg 0.034mg 0%
Phenylalanine 0.577mg 0.052mg 0%
Valine 0.748mg 0.086mg 0%
Histidine 0.326mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Jackfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Jackfruit
Minerals Daily Need Coverage Score
23%
Cottage cheese
12%
Jackfruit

Comparison summary

Which food is lower in Cholesterol?
Jackfruit
Jackfruit is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 362mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 1.523g)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 16.41g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 65)
Which food is richer in minerals?
?
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.
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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.