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  6. Cottage cheese vs. Kohlrabi

Cottage cheese vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between cottage cheese and kohlrabi

  • Cottage cheese has more vitamin B12, selenium, phosphorus, and vitamin B2, while kohlrabi has more vitamin C, fiber, copper, and vitamin B6.
  • Kohlrabi covers your daily need for vitamin C, 69% more than cottage cheese.
  • The amount of saturated fat in kohlrabi is lower.

These are the specific foods used in this comparison Cheese, cottage, creamed, large or small curd and Kohlrabi, raw.

Infographic

Cottage cheese vs Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more CalciumCalcium +245.8%
Contains more ZincZinc +1233.3%
Contains more PhosphorusPhosphorus +245.7%
Contains more SeleniumSelenium +1285.7%
Contains more MagnesiumMagnesium +137.5%
Contains more PotassiumPotassium +236.5%
Contains more IronIron +471.4%
Contains more CopperCopper +344.8%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +6850%

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +1750%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +715%
Contains more Vitamin B5Vitamin B5 +237.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +49.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B3Vitamin B3 +304%
Contains more Vitamin B6Vitamin B6 +226.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%

All nutrients comparison - raw data values

Nutrient Cottage cheese Kohlrabi DV% diff.
Vitamin C 0mg 62mg 69%
Protein 11.12g 1.7g 19%
Vitamin B12 0.43µg 0µg 18%
Selenium 9.7µg 0.7µg 16%
Phosphorus 159mg 46mg 16%
Sodium 364mg 20mg 15%
Fiber 0g 3.6g 14%
Vitamin B2 0.163mg 0.02mg 11%
Copper 0.029mg 0.129mg 11%
Saturated fat 1.718g 0.013g 8%
Vitamin B6 0.046mg 0.15mg 8%
Vitamin B5 0.557mg 0.165mg 8%
Potassium 104mg 350mg 7%
Cholesterol 17mg 0mg 6%
Calcium 83mg 24mg 6%
Fats 4.3g 0.1g 6%
Manganese 0.002mg 0.139mg 6%
Calories 98kcal 27kcal 4%
Iron 0.07mg 0.4mg 4%
Vitamin A 37µg 2µg 4%
Zinc 0.4mg 0.03mg 3%
Magnesium 8mg 19mg 3%
Vitamin E 0.08mg 0.48mg 3%
Monounsaturated fat 0.778g 0.007g 2%
Vitamin B1 0.027mg 0.05mg 2%
Vitamin B3 0.099mg 0.4mg 2%
Folate 12µg 16µg 1%
Polyunsaturated fat 0.123g 0.048g 1%
Choline 18.4mg 12.3mg 1%
Carbs 3.38g 6.2g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 3.38g 2.6g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 2.6g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.147mg 0.01mg 0%
Threonine 0.5mg 0.049mg 0%
Isoleucine 0.591mg 0.078mg 0%
Leucine 1.116mg 0.067mg 0%
Lysine 0.934mg 0.056mg 0%
Methionine 0.269mg 0.013mg 0%
Phenylalanine 0.577mg 0.039mg 0%
Valine 0.748mg 0.05mg 0%
Histidine 0.326mg 0.019mg 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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +554.1%
Contains more FatsFats +4200%
Contains more OtherOther +41%
Contains more CarbsCarbs +83.4%
Contains more WaterWater +14%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +11014.3%
Contains more Poly. FatPolyunsaturated fat +156.3%
Contains less Sat. FatSaturated fat -99.2%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.