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  6. Cottage cheese vs. Bran raw

Cottage cheese vs. Bran raw — In-Depth Nutrition Comparison

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A recap on differences between cottage cheese and bran raw

  • Cottage cheese has less manganese, vitamin B1, phosphorus, iron, selenium, fiber, magnesium, copper, zinc, and vitamin B5.
  • Bran raw covers your daily manganese needs 245% more than cottage cheese.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Oat bran, raw.

Infographic

Cottage cheese vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +43.1%
Contains more MagnesiumMagnesium +2837.5%
Contains more PotassiumPotassium +444.2%
Contains more IronIron +7628.6%
Contains more CopperCopper +1289.7%
Contains more ZincZinc +677.5%
Contains more PhosphorusPhosphorus +361.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +281400%
Contains more SeleniumSelenium +366%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +1162.5%
Contains more Vitamin B1Vitamin B1 +4233.3%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +843.4%
Contains more Vitamin B5Vitamin B5 +168.2%
Contains more Vitamin B6Vitamin B6 +258.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +333.3%
Contains more CholineCholine +75%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cottage cheese Bran raw DV% diff.
Manganese 0.002mg 5.63mg 245%
Vitamin B1 0.027mg 1.17mg 95%
Phosphorus 159mg 734mg 82%
Iron 0.07mg 5.41mg 67%
Selenium 9.7µg 45.2µg 65%
Fiber 0g 15.4g 62%
Magnesium 8mg 235mg 54%
Copper 0.029mg 0.403mg 42%
Zinc 0.4mg 3.11mg 25%
Carbs 3.38g 66.22g 21%
Vitamin B5 0.557mg 1.494mg 19%
Polyunsaturated fat 0.123g 2.766g 18%
Vitamin B12 0.43µg 0µg 18%
Sodium 364mg 4mg 16%
Potassium 104mg 566mg 14%
Protein 11.12g 17.3g 12%
Folate 12µg 52µg 10%
Vitamin B6 0.046mg 0.165mg 9%
Calories 98kcal 246kcal 7%
Vitamin E 0.08mg 1.01mg 6%
Cholesterol 17mg 0mg 6%
Vitamin B3 0.099mg 0.934mg 5%
Vitamin A 37µg 0µg 4%
Fats 4.3g 7.03g 4%
Vitamin B2 0.163mg 0.22mg 4%
Monounsaturated fat 0.778g 2.376g 4%
Choline 18.4mg 32.2mg 3%
Calcium 83mg 58mg 3%
Vitamin K 0µg 3.2µg 3%
Saturated fat 1.718g 1.328g 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 3.38g 50.82g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 1.45g N/A
Tryptophan 0.147mg 0.335mg 0%
Threonine 0.5mg 0.502mg 0%
Isoleucine 0.591mg 0.668mg 0%
Leucine 1.116mg 1.374mg 0%
Lysine 0.934mg 0.76mg 0%
Methionine 0.269mg 0.335mg 0%
Phenylalanine 0.577mg 0.908mg 0%
Valine 0.748mg 0.964mg 0%
Histidine 0.326mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1118.2%
Contains more ProteinProtein +55.6%
Contains more FatsFats +63.5%
Contains more CarbsCarbs +1859.2%
Contains more OtherOther +105.7%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -22.7%
Contains more Mono. FatMonounsaturated fat +205.4%
Contains more Poly. FatPolyunsaturated fat +2148.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.