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  6. Cottage cheese vs. Miso

Cottage cheese vs. Miso — In-Depth Nutrition Comparison

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The main differences between Cottage cheese and Miso

  • Cottage cheese has more Vitamin B12, however, Miso has more Copper, Manganese, Iron, Vitamin K, Fiber, Zinc, Vitamin B6, and Choline.
  • Daily need coverage for Sodium from Miso is 146% higher.
  • Miso has 5 times less Vitamin B12 than Cottage cheese. Cottage cheese has 0.43µg of Vitamin B12, while Miso has 0.08µg.
  • Cottage cheese is lower in Sodium.

Food types used in this article are Cheese, cottage, creamed, large or small curd and Miso.

Infographic

Cottage cheese vs Miso 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
3
:
6
Miso
Miso
Contains more Calcium +45.6%
Contains less Sodium -90.2%
Contains more Selenium +38.6%
Contains more Iron +3457.1%
Contains more Magnesium +500%
Contains more Potassium +101.9%
Contains more Zinc +540%
Contains more Copper +1348.3%
Contains more Manganese +42850%
Equal in Phosphorus - 159
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Calcium +45.6%
Contains less Sodium -90.2%
Contains more Selenium +38.6%
Contains more Iron +3457.1%
Contains more Magnesium +500%
Contains more Potassium +101.9%
Contains more Zinc +540%
Contains more Copper +1348.3%
Contains more Manganese +42850%
Equal in Phosphorus - 159

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
5
:
6
Miso
Miso
Contains more Vitamin A +60.9%
Contains more Vitamin E +700%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +65.3%
Contains more Vitamin B12 +437.5%
Contains more Vitamin B1 +263%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +815.2%
Contains more Vitamin B6 +332.6%
Contains more Folate +58.3%
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%
Miso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Contains more Vitamin A +60.9%
Contains more Vitamin E +700%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +65.3%
Contains more Vitamin B12 +437.5%
Contains more Vitamin B1 +263%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +815.2%
Contains more Vitamin B6 +332.6%
Contains more Folate +58.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
4
Miso
Miso
Contains more Water +85.5%
Contains more Protein +15%
Contains more Fats +39.8%
Contains more Carbs +650.6%
Contains more Other +808.5%
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
Miso
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more Water +85.5%
Contains more Protein +15%
Contains more Fats +39.8%
Contains more Carbs +650.6%
Contains more Other +808.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
0
:
3
Miso
Miso
Contains less Saturated Fat -40.3%
Contains more Monounsaturated Fat +43.7%
Contains more Polyunsaturated fat +2244.7%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -40.3%
Contains more Monounsaturated Fat +43.7%
Contains more Polyunsaturated fat +2244.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Miso
Miso
Contains more Lactose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Cottage cheese
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Miso
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Miso Opinion
Net carbs 3.38g 19.97g Miso
Protein 11.12g 12.79g Miso
Fats 4.3g 6.01g Miso
Carbs 3.38g 25.37g Miso
Calories 98kcal 198kcal Miso
Fructose 0g 6g Miso
Sugar 2.67g 6.2g Cottage cheese
Fiber 0g 5.4g Miso
Calcium 83mg 57mg Cottage cheese
Iron 0.07mg 2.49mg Miso
Magnesium 8mg 48mg Miso
Phosphorus 159mg 159mg
Potassium 104mg 210mg Miso
Sodium 364mg 3728mg Cottage cheese
Zinc 0.4mg 2.56mg Miso
Copper 0.029mg 0.42mg Miso
Manganese 0.002mg 0.859mg Miso
Selenium 9.7µg 7µg Cottage cheese
Vitamin A 140IU 87IU Cottage cheese
Vitamin A RAE 37µg 4µg Cottage cheese
Vitamin E 0.08mg 0.01mg Cottage cheese
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin B1 0.027mg 0.098mg Miso
Vitamin B2 0.163mg 0.233mg Miso
Vitamin B3 0.099mg 0.906mg Miso
Vitamin B5 0.557mg 0.337mg Cottage cheese
Vitamin B6 0.046mg 0.199mg Miso
Folate 12µg 19µg Miso
Vitamin B12 0.43µg 0.08µg Cottage cheese
Vitamin K 0µg 29.3µg Miso
Tryptophan 0.147mg 0.155mg Miso
Threonine 0.5mg 0.479mg Cottage cheese
Isoleucine 0.591mg 0.508mg Cottage cheese
Leucine 1.116mg 0.82mg Cottage cheese
Lysine 0.934mg 0.478mg Cottage cheese
Methionine 0.269mg 0.129mg Cottage cheese
Phenylalanine 0.577mg 0.486mg Cottage cheese
Valine 0.748mg 0.547mg Cottage cheese
Histidine 0.326mg 0.243mg Cottage cheese
Cholesterol 17mg 0mg Miso
Saturated Fat 1.718g 1.025g Miso
Monounsaturated Fat 0.778g 1.118g Miso
Polyunsaturated fat 0.123g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Miso
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
22%
Miso
Minerals Daily Need Coverage Score
23%
Cottage cheese
108%
Miso

Comparison summary

Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 0.693g)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 3364mg)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 51)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $1.4)
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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.