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  6. Cottage cheese vs. Nectarine

Cottage cheese vs. Nectarine — In-Depth Nutrition Comparison

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Summary of differences between Cottage cheese and Nectarine

  • Cottage cheese has more Phosphorus, Vitamin B12, Selenium, Vitamin B2, Calcium, and Vitamin B5, while Nectarine has more Fiber, and Vitamin B3.
  • Cottage cheese covers your daily need of Phosphorus 19% more than Nectarine.
  • The amount of Sodium in Nectarine is lower.

These are the specific foods used in this comparison Cheese, cottage, creamed, large or small curd and Nectarines, raw.

Infographic

Cottage cheese vs Nectarine 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
Nectarine
Nectarine
Contains more Calcium +1283.3%
Contains more Phosphorus +511.5%
Contains more Zinc +135.3%
Contains more Selenium +∞%
Contains more Iron +300%
Contains more Magnesium +12.5%
Contains more Potassium +93.3%
Contains less Sodium -100%
Contains more Copper +196.6%
Contains more Manganese +2600%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +1283.3%
Contains more Phosphorus +511.5%
Contains more Zinc +135.3%
Contains more Selenium +∞%
Contains more Iron +300%
Contains more Magnesium +12.5%
Contains more Potassium +93.3%
Contains less Sodium -100%
Contains more Copper +196.6%
Contains more Manganese +2600%

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
6
:
6
Nectarine
Nectarine
Contains more Vitamin D +∞%
Contains more Vitamin B2 +503.7%
Contains more Vitamin B5 +201.1%
Contains more Vitamin B6 +84%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +137.1%
Contains more Vitamin E +862.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +1036.4%
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%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +503.7%
Contains more Vitamin B5 +201.1%
Contains more Vitamin B6 +84%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +137.1%
Contains more Vitamin E +862.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +1036.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Nectarine
Nectarine
Contains more Protein +949.1%
Contains more Fats +1243.8%
Contains more Other +193.8%
Contains more Carbs +212.1%
Equal in Water - 87.59
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
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +949.1%
Contains more Fats +1243.8%
Contains more Other +193.8%
Contains more Carbs +212.1%
Equal in Water - 87.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Nectarine
Nectarine
Contains more Monounsaturated Fat +784.1%
Contains less Saturated Fat -98.5%
Equal in Polyunsaturated fat - 0.113
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +784.1%
Contains less Saturated Fat -98.5%
Equal in Polyunsaturated fat - 0.113

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
4
Nectarine
Nectarine
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
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
Nectarine
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Nectarine Opinion
Net carbs 3.38g 8.85g Nectarine
Protein 11.12g 1.06g Cottage cheese
Fats 4.3g 0.32g Cottage cheese
Carbs 3.38g 10.55g Nectarine
Calories 98kcal 44kcal Cottage cheese
Starch 0.07g Nectarine
Fructose 0g 1.37g Nectarine
Sugar 2.67g 7.89g Cottage cheese
Fiber 0g 1.7g Nectarine
Calcium 83mg 6mg Cottage cheese
Iron 0.07mg 0.28mg Nectarine
Magnesium 8mg 9mg Nectarine
Phosphorus 159mg 26mg Cottage cheese
Potassium 104mg 201mg Nectarine
Sodium 364mg 0mg Nectarine
Zinc 0.4mg 0.17mg Cottage cheese
Copper 0.029mg 0.086mg Nectarine
Manganese 0.002mg 0.054mg Nectarine
Selenium 9.7µg 0µg Cottage cheese
Vitamin A 140IU 332IU Nectarine
Vitamin A RAE 37µg 17µg Cottage cheese
Vitamin E 0.08mg 0.77mg Nectarine
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 5.4mg Nectarine
Vitamin B1 0.027mg 0.034mg Nectarine
Vitamin B2 0.163mg 0.027mg Cottage cheese
Vitamin B3 0.099mg 1.125mg Nectarine
Vitamin B5 0.557mg 0.185mg Cottage cheese
Vitamin B6 0.046mg 0.025mg Cottage cheese
Folate 12µg 5µg Cottage cheese
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 2.2µg Nectarine
Tryptophan 0.147mg 0.005mg Cottage cheese
Threonine 0.5mg 0.009mg Cottage cheese
Isoleucine 0.591mg 0.009mg Cottage cheese
Leucine 1.116mg 0.014mg Cottage cheese
Lysine 0.934mg 0.016mg Cottage cheese
Methionine 0.269mg 0.006mg Cottage cheese
Phenylalanine 0.577mg 0.021mg Cottage cheese
Valine 0.748mg 0.013mg Cottage cheese
Histidine 0.326mg 0.008mg Cottage cheese
Cholesterol 17mg 0mg Nectarine
Saturated Fat 1.718g 0.025g Nectarine
Monounsaturated Fat 0.778g 0.088g Cottage cheese
Polyunsaturated fat 0.123g 0.113g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Nectarine
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
10%
Nectarine
Minerals Daily Need Coverage Score
23%
Cottage cheese
9%
Nectarine

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 364mg)
Which food is lower in Cholesterol?
Nectarine
Nectarine is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 1.693g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 5.22g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 33)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.