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  6. Cottage cheese vs. Nutmeg

Cottage cheese vs. Nutmeg — In-Depth Nutrition Comparison

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What are the differences between cottage cheese and nutmeg?

  • Cottage cheese is higher in vitamin B12, yet nutmeg is higher in manganese, copper, fiber, magnesium, iron, vitamin B1, folate, and zinc.
  • Nutmeg's daily need coverage for manganese is 126% more.
  • The amount of saturated fat in cottage cheese is lower.

We used Cheese, cottage, creamed, large or small curd and Spices, nutmeg, ground types in this article.

Infographic

Cottage cheese vs Nutmeg 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%
Nutmeg
Nutmeg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more SeleniumSelenium +506.3%
Contains more MagnesiumMagnesium +2187.5%
Contains more CalciumCalcium +121.7%
Contains more PotassiumPotassium +236.5%
Contains more IronIron +4242.9%
Contains more CopperCopper +3441.4%
Contains more ZincZinc +437.5%
Contains more PhosphorusPhosphorus +34%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +144900%

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%
Nutmeg
Nutmeg
5
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin AVitamin A +640%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +186%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +109.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1181.5%
Contains more Vitamin B3Vitamin B3 +1212.1%
Contains more Vitamin B6Vitamin B6 +247.8%
Contains more FolateFolate +533.3%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Nutmeg DV% diff.
Manganese 0.002mg 2.9mg 126%
Copper 0.029mg 1.027mg 111%
Saturated fat 1.718g 25.94g 110%
Fiber 0g 20.8g 83%
Fats 4.3g 36.31g 49%
Magnesium 8mg 183mg 42%
Iron 0.07mg 3.04mg 37%
Vitamin B1 0.027mg 0.346mg 27%
Calories 98kcal 525kcal 21%
Vitamin B12 0.43µg 0µg 18%
Folate 12µg 76µg 16%
Zinc 0.4mg 2.15mg 16%
Sodium 364mg 16mg 15%
Selenium 9.7µg 1.6µg 15%
Carbs 3.38g 49.29g 15%
Vitamin B5 0.557mg 11%
Protein 11.12g 5.84g 11%
Calcium 83mg 184mg 10%
Vitamin B6 0.046mg 0.16mg 9%
Vitamin B2 0.163mg 0.057mg 8%
Phosphorus 159mg 213mg 8%
Vitamin B3 0.099mg 1.299mg 8%
Potassium 104mg 350mg 7%
Cholesterol 17mg 0mg 6%
Monounsaturated fat 0.778g 3.22g 6%
Vitamin A 37µg 5µg 4%
Vitamin C 0mg 3mg 3%
Polyunsaturated fat 0.123g 0.35g 2%
Choline 18.4mg 8.8mg 2%
Vitamin E 0.08mg 0mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 3.38g 28.49g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 2.99g N/A
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%

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
Nutmeg
Nutmeg
3
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more ProteinProtein +90.4%
Contains more WaterWater +1180.7%
Contains more FatsFats +744.4%
Contains more CarbsCarbs +1358.3%
Contains more OtherOther +65.2%

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
Nutmeg
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +313.9%
Contains more Poly. FatPolyunsaturated fat +184.6%

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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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.