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  6. Cottage cheese vs. Leek

Cottage cheese vs. Leek — In-Depth Nutrition Comparison

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How are Cottage cheese and Leek different?

  • Cottage cheese is richer in Vitamin B12, Phosphorus, and Selenium, while Leek is higher in Vitamin K, Iron, Manganese, Vitamin B6, Vitamin C, and Folate.
  • Leek covers your daily need of Vitamin K 39% more than Cottage cheese.
  • Leek is lower in Sodium.

Cheese, cottage, creamed, large or small curd and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Cottage cheese vs Leek 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.
Cottage cheese
Cottage cheese
4
:
6
Leek
Leek
Contains more Calcium +40.7%
Contains more Phosphorus +354.3%
Contains more Zinc +233.3%
Contains more Selenium +870%
Contains more Iron +2900%
Contains more Magnesium +250%
Contains more Potassium +73.1%
Contains less Sodium -94.5%
Contains more Copper +313.8%
Contains more Manganese +23950%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Calcium +40.7%
Contains more Phosphorus +354.3%
Contains more Zinc +233.3%
Contains more Selenium +870%
Contains more Iron +2900%
Contains more Magnesium +250%
Contains more Potassium +73.1%
Contains less Sodium -94.5%
Contains more Copper +313.8%
Contains more Manganese +23950%

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.
Cottage cheese
Cottage cheese
4
:
8
Leek
Leek
Contains more Vitamin D +∞%
Contains more Vitamin B2 +443.3%
Contains more Vitamin B5 +297.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1090.7%
Contains more Vitamin E +1050%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B3 +304%
Contains more Vitamin B6 +406.5%
Contains more Folate +433.3%
Contains more Vitamin K +∞%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +443.3%
Contains more Vitamin B5 +297.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1090.7%
Contains more Vitamin E +1050%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B3 +304%
Contains more Vitamin B6 +406.5%
Contains more Folate +433.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Leek
Leek
Contains more Protein +641.3%
Contains more Fats +1333.3%
Contains more Other +34.3%
Contains more Carbs +318.6%
Equal in Water - 83
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +641.3%
Contains more Fats +1333.3%
Contains more Other +34.3%
Contains more Carbs +318.6%
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Leek
Leek
Contains more Monounsaturated Fat +19350%
Contains less Saturated Fat -97.7%
Contains more Polyunsaturated fat +35%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +19350%
Contains less Saturated Fat -97.7%
Contains more Polyunsaturated fat +35%

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 Leek
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Leek Opinion
Net carbs 3.38g 12.35g Leek
Protein 11.12g 1.5g Cottage cheese
Fats 4.3g 0.3g Cottage cheese
Carbs 3.38g 14.15g Leek
Calories 98kcal 61kcal Cottage cheese
Sugar 2.67g 3.9g Cottage cheese
Fiber 0g 1.8g Leek
Calcium 83mg 59mg Cottage cheese
Iron 0.07mg 2.1mg Leek
Magnesium 8mg 28mg Leek
Phosphorus 159mg 35mg Cottage cheese
Potassium 104mg 180mg Leek
Sodium 364mg 20mg Leek
Zinc 0.4mg 0.12mg Cottage cheese
Copper 0.029mg 0.12mg Leek
Manganese 0.002mg 0.481mg Leek
Selenium 9.7µg 1µg Cottage cheese
Vitamin A 140IU 1667IU Leek
Vitamin A RAE 37µg 83µg Leek
Vitamin E 0.08mg 0.92mg Leek
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 12mg Leek
Vitamin B1 0.027mg 0.06mg Leek
Vitamin B2 0.163mg 0.03mg Cottage cheese
Vitamin B3 0.099mg 0.4mg Leek
Vitamin B5 0.557mg 0.14mg Cottage cheese
Vitamin B6 0.046mg 0.233mg Leek
Folate 12µg 64µg Leek
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 47µg Leek
Tryptophan 0.147mg 0.012mg Cottage cheese
Threonine 0.5mg 0.063mg Cottage cheese
Isoleucine 0.591mg 0.052mg Cottage cheese
Leucine 1.116mg 0.096mg Cottage cheese
Lysine 0.934mg 0.078mg Cottage cheese
Methionine 0.269mg 0.018mg Cottage cheese
Phenylalanine 0.577mg 0.055mg Cottage cheese
Valine 0.748mg 0.056mg Cottage cheese
Histidine 0.326mg 0.025mg Cottage cheese
Cholesterol 17mg 0mg Leek
Saturated Fat 1.718g 0.04g Leek
Monounsaturated Fat 0.778g 0.004g Cottage cheese
Polyunsaturated fat 0.123g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Leek
Minerals Daily Need Coverage Score
23%
Cottage cheese
26%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 344mg)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 1.678g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.6)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 1.23g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 22)
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.

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.