Cottage cheese vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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Important differences between cottage cheese and mustard Greens Raw
- Cottage cheese has more vitamin B12, selenium, and phosphorus; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, copper, and vitamin E.
- Mustard Greens Raw' daily need coverage for vitamin K is 215% more.
- Mustard Greens Raw contain less sodium.
- Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of cottage cheese is 10.
The food varieties used in the comparison are Cheese, cottage, creamed, large or small curd and Mustard greens, raw.
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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.
| Contains more ZincZinc | +60% |
| Contains more PhosphorusPhosphorus | +174.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +977.8% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +38.6% |
| Contains more PotassiumPotassium | +269.2% |
| Contains more IronIron | +2242.9% |
| Contains more CopperCopper | +469% |
| Contains less SodiumSodium | -94.5% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +48.2% |
| Contains more Vitamin B5Vitamin B5 | +165.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +3580% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +308.1% |
| Contains more Vitamin EVitamin E | +2412.5% |
| Contains more Vitamin B1Vitamin B1 | +196.3% |
| Contains more Vitamin B3Vitamin B3 | +708.1% |
| Contains more Vitamin B6Vitamin B6 | +291.3% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more ProteinProtein | +288.8% |
| Contains more FatsFats | +923.8% |
| Contains more CarbsCarbs | +38.2% |
| Contains more WaterWater | +13.7% |
~equal in
Other
~1.35g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Mono. FatMonounsaturated fat | +745.7% |
| Contains more Poly. FatPolyunsaturated fat | +223.7% |
| Contains less Sat. FatSaturated fat | -99.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0µg | 257.5µg | 215% |
| Vitamin C | 0mg | 70mg | 78% |
| Iron | 0.07mg | 1.64mg | 20% |
| Vitamin B12 | 0.43µg | 0µg | 18% |
| Protein | 11.12g | 2.86g | 17% |
| Selenium | 9.7µg | 0.9µg | 16% |
| Copper | 0.029mg | 0.165mg | 15% |
| Sodium | 364mg | 20mg | 15% |
| Phosphorus | 159mg | 58mg | 14% |
| Fiber | 0g | 3.2g | 13% |
| Vitamin A | 37µg | 151µg | 13% |
| Vitamin E | 0.08mg | 2.01mg | 13% |
| Vitamin B6 | 0.046mg | 0.18mg | 10% |
| Saturated fat | 1.718g | 0.01g | 8% |
| Potassium | 104mg | 384mg | 8% |
| Vitamin B5 | 0.557mg | 0.21mg | 7% |
| Cholesterol | 17mg | 0mg | 6% |
| Magnesium | 8mg | 32mg | 6% |
| Fats | 4.3g | 0.42g | 6% |
| Vitamin B3 | 0.099mg | 0.8mg | 4% |
| Vitamin B2 | 0.163mg | 0.11mg | 4% |
| Vitamin B1 | 0.027mg | 0.08mg | 4% |
| Calories | 98kcal | 27kcal | 4% |
| Choline | 18.4mg | 0.5mg | 3% |
| Calcium | 83mg | 115mg | 3% |
| Monounsaturated fat | 0.778g | 0.092g | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Zinc | 0.4mg | 0.25mg | 1% |
| Polyunsaturated fat | 0.123g | 0.038g | 1% |
| Carbs | 3.38g | 4.67g | 0% |
| Net carbs | 3.38g | 1.47g | N/A |
| Vitamin D | 3IU | 0IU | 0% |
| Sugar | 2.67g | 1.32g | N/A |
| Manganese | 0.002mg | 0% | |
| Folate | 12µg | 12µg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
84%
Minerals Daily Need Coverage Score
23%
25%
Comparison summary
Which food is lower in Cholesterol?
Mustard Greens Raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 1.35g)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 344mg)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 1.708g)
Which food is cheaper?
Mustard Greens Raw is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Cottage cheese is lower in glycemic index (difference - 22)
Which food is richer in minerals?
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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?
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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.