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  6. Cottage cheese vs. Nori

Cottage cheese vs. Nori — In-Depth Nutrition Comparison

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How are cottage cheese and nori different?

  • Cottage cheese is richer in vitamin B12, selenium, and phosphorus, while nori is higher in vitamin A, vitamin C, manganese, folate, copper, vitamin B2, and iron.
  • Nori covers your daily need for vitamin A, 101% more than cottage cheese.

Cheese, cottage, creamed, large or small curd and Seaweed, laver, raw types were used in this article.

Infographic

Cottage cheese vs Nori 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%
Nori
Nori
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +18.6%
Contains more PhosphorusPhosphorus +174.1%
Contains more SeleniumSelenium +1285.7%
Contains more PotassiumPotassium +242.3%
Contains more IronIron +2471.4%
Contains more CopperCopper +810.3%
Contains more ZincZinc +162.5%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +49300%

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%
Nori
Nori
9
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +76.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +602.7%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +263%
Contains more Vitamin B2Vitamin B2 +173.6%
Contains more Vitamin B3Vitamin B3 +1384.8%
Contains more Vitamin B6Vitamin B6 +245.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1116.7%
~equal in Vitamin B5 ~0.521mg

All nutrients comparison - raw data values

Nutrient Cottage cheese Nori DV% diff.
Manganese 0.002mg 0.988mg 43%
Vitamin C 0mg 39mg 43%
Folate 12µg 146µg 34%
Copper 0.029mg 0.264mg 26%
Vitamin A 37µg 260µg 25%
Vitamin B2 0.163mg 0.446mg 22%
Iron 0.07mg 1.8mg 22%
Vitamin B12 0.43µg 0µg 18%
Selenium 9.7µg 0.7µg 16%
Phosphorus 159mg 58mg 14%
Sodium 364mg 48mg 14%
Protein 11.12g 5.81g 11%
Vitamin B6 0.046mg 0.159mg 9%
Vitamin B3 0.099mg 1.47mg 9%
Saturated fat 1.718g 0.061g 8%
Potassium 104mg 356mg 7%
Cholesterol 17mg 0mg 6%
Zinc 0.4mg 1.05mg 6%
Fats 4.3g 0.28g 6%
Vitamin E 0.08mg 1mg 6%
Vitamin B1 0.027mg 0.098mg 6%
Vitamin K 0µg 4µg 3%
Calories 98kcal 35kcal 3%
Monounsaturated fat 0.778g 0.025g 2%
Vitamin D 0.1µg 0µg 1%
Fiber 0g 0.3g 1%
Vitamin B5 0.557mg 0.521mg 1%
Calcium 83mg 70mg 1%
Magnesium 8mg 2mg 1%
Carbs 3.38g 5.11g 1%
Choline 18.4mg 10.4mg 1%
Net carbs 3.38g 4.81g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 0.49g N/A
Polyunsaturated fat 0.123g 0.11g 0%
Tryptophan 0.147mg 0.043mg 0%
Threonine 0.5mg 0.232mg 0%
Isoleucine 0.591mg 0.259mg 0%
Leucine 1.116mg 0.501mg 0%
Lysine 0.934mg 0.222mg 0%
Methionine 0.269mg 0.145mg 0%
Phenylalanine 0.577mg 0.273mg 0%
Valine 0.748mg 0.402mg 0%
Histidine 0.326mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

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
Nori
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +91.4%
Contains more FatsFats +1435.7%
Contains more CarbsCarbs +51.2%
Contains more OtherOther +167.4%
~equal in Water ~85.03g

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
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +3012%
Contains more Poly. FatPolyunsaturated fat +11.8%
Contains less Sat. FatSaturated fat -96.4%

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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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.