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Cottage cheese vs. Pistachio — In-Depth Nutrition Comparison

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Summary of differences between cottage cheese and pistachios

  • The amount of copper, vitamin B6, vitamin B1, manganese, iron, phosphorus, fiber, potassium, and magnesium in pistachios is higher than in cottage cheese.
  • Pistachios cover your daily need for copper, 141% more than cottage cheese.
  • The amount of saturated fat in cottage cheese is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of pistachios is 28.

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

Infographic

Cottage cheese vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more SeleniumSelenium +38.6%
Contains more MagnesiumMagnesium +1412.5%
Contains more CalciumCalcium +26.5%
Contains more PotassiumPotassium +885.6%
Contains more IronIron +5500%
Contains more CopperCopper +4382.8%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +208.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +59900%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin AVitamin A +42.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3475%
Contains more Vitamin B1Vitamin B1 +3122.2%
Contains more Vitamin B3Vitamin B3 +1213.1%
Contains more Vitamin B6Vitamin B6 +3595.7%
Contains more FolateFolate +325%
~equal in Vitamin B2 ~0.16mg
~equal in Vitamin B5 ~0.52mg
~equal in Vitamin K ~µg

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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1725.9%
Contains more ProteinProtein +81.3%
Contains more FatsFats +954%
Contains more CarbsCarbs +703.8%
Contains more OtherOther +111.3%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -70.9%
Contains more Mono. FatMonounsaturated fat +2889.3%
Contains more Poly. FatPolyunsaturated fat +11591.1%

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
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~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 Pistachio
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Pistachio DV% diff.
Copper 0.029mg 1.3mg 141%
Vitamin B6 0.046mg 1.7mg 127%
Polyunsaturated fat 0.123g 14.38g 95%
Vitamin B1 0.027mg 0.87mg 70%
Fats 4.3g 45.32g 63%
Monounsaturated fat 0.778g 23.257g 56%
Manganese 0.002mg 1.2mg 52%
Iron 0.07mg 3.92mg 48%
Phosphorus 159mg 490mg 47%
Fiber 0g 10.6g 42%
Magnesium 8mg 121mg 27%
Potassium 104mg 1025mg 27%
Calories 98kcal 560kcal 23%
Vitamin E 0.08mg 2.86mg 19%
Saturated fat 1.718g 5.907g 19%
Protein 11.12g 20.16g 18%
Vitamin B12 0.43µg 0µg 18%
Zinc 0.4mg 2.2mg 16%
Sodium 364mg 1mg 16%
Folate 12µg 51µg 10%
Carbs 3.38g 27.17g 8%
Vitamin B3 0.099mg 1.3mg 8%
Cholesterol 17mg 0mg 6%
Vitamin C 0mg 5.6mg 6%
Selenium 9.7µg 7µg 5%
Choline 18.4mg 3%
Calcium 83mg 105mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin B5 0.557mg 0.52mg 1%
Vitamin A 37µg 26µg 1%
Starch 1.67g 1%
Net carbs 3.38g 16.57g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 7.66g N/A
Vitamin B2 0.163mg 0.16mg 0%
Tryptophan 0.147mg 0.251mg 0%
Threonine 0.5mg 0.684mg 0%
Isoleucine 0.591mg 0.917mg 0%
Leucine 1.116mg 1.604mg 0%
Lysine 0.934mg 1.138mg 0%
Methionine 0.269mg 0.36mg 0%
Phenylalanine 0.577mg 1.092mg 0%
Valine 0.748mg 1.249mg 0%
Histidine 0.326mg 0.512mg 0%
Fructose 0g 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Pistachio
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
63%
Pistachio
Minerals Daily Need Coverage Score
23%
Cottage cheese
125%
Pistachio

Comparison summary

Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 363mg)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 4.99g)
Which food is lower in Saturated fat?
Cottage cheese
Cottage cheese is lower in Saturated fat (difference - 4.189g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 18)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $0.6)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.