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Cottage cheese vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between cottage cheese and mashed potato

  • Cottage cheese has more selenium, vitamin B12, phosphorus, vitamin B2, and calcium, while mashed potato has more vitamin B3, vitamin B6, and potassium.
  • Cottage cheese's daily need coverage for selenium is 16% higher.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Fast foods, potato, mashed.

Infographic

Cottage cheese vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more CalciumCalcium +361.1%
Contains more ZincZinc +81.8%
Contains more PhosphorusPhosphorus +169.5%
Contains more SeleniumSelenium +1112.5%
Contains more MagnesiumMagnesium +87.5%
Contains more PotassiumPotassium +175%
Contains more IronIron +342.9%
Contains more CopperCopper +20.7%
Contains less SodiumSodium -15.9%
Contains more ManganeseManganese +4800%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +986.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +514.3%
Contains more FolateFolate +33.3%
Contains more CholineCholine +37.3%
Contains more Vitamin AVitamin A +16.2%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B3Vitamin B3 +990.9%
Contains more Vitamin B6Vitamin B6 +160.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +573.9%
Contains more FatsFats +52.5%
Contains more OtherOther +11.9%
Contains more CarbsCarbs +333.4%
~equal in Water ~79.62g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -66.4%
Contains more Poly. FatPolyunsaturated fat +991.1%
~equal in Monounsaturated fat ~0.72g

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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 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 Mashed potato
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Mashed potato DV% diff.
Protein 11.12g 1.65g 19%
Selenium 9.7µg 0.8µg 16%
Vitamin B12 0.43µg 0.07µg 15%
Phosphorus 159mg 59mg 14%
Vitamin B5 0.557mg 11%
Vitamin B2 0.163mg 0.015mg 11%
Polyunsaturated fat 0.123g 1.342g 8%
Calcium 83mg 18mg 7%
Vitamin B3 0.099mg 1.08mg 6%
Vitamin B6 0.046mg 0.12mg 6%
Cholesterol 17mg 0mg 6%
Starch 12.1g 5%
Fiber 0g 1.3g 5%
Potassium 104mg 286mg 5%
Saturated fat 1.718g 0.577g 5%
Vitamin K 0µg 5.9µg 5%
Carbs 3.38g 14.65g 4%
Manganese 0.002mg 0.098mg 4%
Iron 0.07mg 0.31mg 3%
Sodium 364mg 306mg 3%
Vitamin E 0.08mg 0.42mg 2%
Magnesium 8mg 15mg 2%
Zinc 0.4mg 0.22mg 2%
Fats 4.3g 2.82g 2%
Choline 18.4mg 13.4mg 1%
Vitamin A 37µg 43µg 1%
Vitamin D 0.1µg 0µg 1%
Copper 0.029mg 0.035mg 1%
Vitamin B1 0.027mg 0.015mg 1%
Folate 12µg 9µg 1%
Calories 98kcal 89kcal 0%
Net carbs 3.38g 13.35g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 0.5g N/A
Trans fat 0.105g N/A
Monounsaturated fat 0.778g 0.72g 0%
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%
Fructose 0g 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
23%
Cottage cheese
15%
Mashed potato

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 2.17g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 1.141g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 77)
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.