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  6. Cottage cheese vs. Ladyfinger

Cottage cheese vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between cottage cheese and ladyfinger

  • Cottage cheese has less iron, vitamin B1, vitamin B2, folate, vitamin B12, vitamin B3, vitamin B5, and manganese.
  • Ladyfinger covers your daily cholesterol needs 68% more than cottage cheese.
  • Ladyfinger contains 2 times less sodium than cottage cheese. Cottage cheese contains 364mg of sodium, while ladyfinger contains 147mg.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Cottage cheese vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more CalciumCalcium +76.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +5014.3%
Contains more CopperCopper +227.6%
Contains more ZincZinc +185%
Contains less SodiumSodium -59.6%
Contains more ManganeseManganese +11900%
~equal in Potassium ~113mg
~equal in Phosphorus ~173mg

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +351.4%
Contains more Vitamin B1Vitamin B1 +951.9%
Contains more Vitamin B2Vitamin B2 +162.6%
Contains more Vitamin B3Vitamin B3 +2025.3%
Contains more Vitamin B5Vitamin B5 +100.4%
Contains more Vitamin B6Vitamin B6 +165.2%
Contains more Vitamin B12Vitamin B12 +74.4%
Contains more FolateFolate +541.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Ladyfinger DV% diff.
Cholesterol 17mg 221mg 68%
Iron 0.07mg 3.58mg 44%
Vitamin B1 0.027mg 0.284mg 21%
Vitamin B2 0.163mg 0.428mg 20%
Carbs 3.38g 59.7g 19%
Selenium 9.7µg 18%
Folate 12µg 77µg 16%
Vitamin A 37µg 167µg 14%
Vitamin B12 0.43µg 0.75µg 13%
Vitamin B3 0.099mg 2.104mg 13%
Calories 98kcal 363kcal 13%
Vitamin B5 0.557mg 1.116mg 11%
Manganese 0.002mg 0.24mg 10%
Sodium 364mg 147mg 9%
Polyunsaturated fat 0.123g 1.423g 9%
Monounsaturated fat 0.778g 3.745g 7%
Copper 0.029mg 0.095mg 7%
Zinc 0.4mg 1.14mg 7%
Fats 4.3g 9.1g 7%
Saturated fat 1.718g 3.022g 6%
Vitamin B6 0.046mg 0.122mg 6%
Fiber 0g 1g 4%
Calcium 83mg 47mg 4%
Choline 18.4mg 3%
Phosphorus 159mg 173mg 2%
Magnesium 8mg 12mg 1%
Protein 11.12g 10.6g 1%
Vitamin D 0.1µg 1%
Vitamin E 0.08mg 1%
Net carbs 3.38g 58.7g N/A
Vitamin D 3IU 0%
Potassium 104mg 113mg 0%
Sugar 2.67g N/A
Tryptophan 0.147mg 0.133mg 0%
Threonine 0.5mg 0.467mg 0%
Isoleucine 0.591mg 0.516mg 0%
Leucine 1.116mg 0.861mg 0%
Lysine 0.934mg 0.679mg 0%
Methionine 0.269mg 0.268mg 0%
Phenylalanine 0.577mg 0.511mg 0%
Valine 0.748mg 0.579mg 0%
Histidine 0.326mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +309.2%
Contains more OtherOther +28.2%
Contains more FatsFats +111.6%
Contains more CarbsCarbs +1666.3%
~equal in Protein ~10.6g

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +381.4%
Contains more Poly. FatPolyunsaturated fat +1056.9%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.