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Cottage cheese vs. Molasses — In-Depth Nutrition Comparison

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What are the main differences between cottage cheese and molasses?

  • Cottage cheese is richer in phosphorus and vitamin B12, yet molasses are richer in manganese, iron, magnesium, copper, vitamin B6, potassium, and selenium.
  • Molasses' daily need coverage for manganese is 66% higher.
  • Molasses contain less sodium.

We used Cheese, cottage, creamed, large or small curd and Molasses types in this comparison.

Infographic

Cottage cheese vs Molasses infographic
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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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more ZincZinc +37.9%
Contains more PhosphorusPhosphorus +412.9%
Contains more MagnesiumMagnesium +2925%
Contains more CalciumCalcium +147%
Contains more PotassiumPotassium +1307.7%
Contains more IronIron +6642.9%
Contains more CopperCopper +1579.3%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +76400%
Contains more SeleniumSelenium +83.5%

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% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +8050%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +38.3%
Contains more Vitamin B1Vitamin B1 +51.9%
Contains more Vitamin B3Vitamin B3 +839.4%
Contains more Vitamin B5Vitamin B5 +44.3%
Contains more Vitamin B6Vitamin B6 +1356.5%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +4200%
Contains more WaterWater +264.8%
Contains more CarbsCarbs +2110.9%
Contains more OtherOther +134%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +2331.3%
Contains more Poly. FatPolyunsaturated fat +146%
Contains less Sat. FatSaturated fat -99%

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
54% 22% 24%
Starch: 0 g
Sucrose: 29.4 g
Glucose: 11.92 g
Fructose: 12.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~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 Molasses
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Molasses DV% diff.
Manganese 0.002mg 1.53mg 66%
Iron 0.07mg 4.72mg 58%
Magnesium 8mg 242mg 56%
Copper 0.029mg 0.487mg 51%
Vitamin B6 0.046mg 0.67mg 48%
Potassium 104mg 1464mg 40%
Carbs 3.38g 74.73g 24%
Protein 11.12g 0g 22%
Vitamin B12 0.43µg 0µg 18%
Phosphorus 159mg 31mg 18%
Fructose 0g 12.79g 16%
Selenium 9.7µg 17.8µg 15%
Sodium 364mg 37mg 14%
Vitamin B2 0.163mg 0.002mg 12%
Calcium 83mg 205mg 12%
Calories 98kcal 290kcal 10%
Saturated fat 1.718g 0.018g 8%
Cholesterol 17mg 0mg 6%
Fats 4.3g 0.1g 6%
Vitamin B5 0.557mg 0.804mg 5%
Vitamin B3 0.099mg 0.93mg 5%
Vitamin A 37µg 0µg 4%
Folate 12µg 0µg 3%
Monounsaturated fat 0.778g 0.032g 2%
Vitamin B1 0.027mg 0.041mg 1%
Zinc 0.4mg 0.29mg 1%
Vitamin D 0.1µg 0µg 1%
Choline 18.4mg 13.3mg 1%
Vitamin E 0.08mg 0mg 1%
Net carbs 3.38g 74.73g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 74.72g N/A
Polyunsaturated fat 0.123g 0.05g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Molasses
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
18%
Molasses
Minerals Daily Need Coverage Score
23%
Cottage cheese
103%
Molasses

Comparison summary

Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 327mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 1.7g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 72.05g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 10)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.