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  6. Cottage cheese vs. Oats

Cottage cheese vs. Oats — In-Depth Nutrition Comparison

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Significant differences between cottage cheese and oats

  • Cottage cheese has more vitamin B12; however, oats are richer in manganese, copper, vitamin B1, iron, phosphorus, fiber, magnesium, zinc, and vitamin B5.
  • Oats cover your daily manganese needs 214% more than cottage cheese.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of cottage cheese is 10.

Specific food types used in this comparison are Cheese, cottage, creamed, large or small curd and Oats.

Infographic

Cottage cheese vs Oats 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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +53.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2112.5%
Contains more PotassiumPotassium +312.5%
Contains more IronIron +6642.9%
Contains more CopperCopper +2058.6%
Contains more ZincZinc +892.5%
Contains more PhosphorusPhosphorus +228.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +245700%

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%
Oats
Oats
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2725.9%
Contains more Vitamin B3Vitamin B3 +870.7%
Contains more Vitamin B5Vitamin B5 +142.2%
Contains more Vitamin B6Vitamin B6 +158.7%
Contains more FolateFolate +366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Oats DV% diff.
Manganese 0.002mg 4.916mg 214%
Copper 0.029mg 0.626mg 66%
Vitamin B1 0.027mg 0.763mg 61%
Iron 0.07mg 4.72mg 58%
Phosphorus 159mg 523mg 52%
Fiber 0g 10.6g 42%
Magnesium 8mg 177mg 40%
Zinc 0.4mg 3.97mg 32%
Carbs 3.38g 66.27g 21%
Selenium 9.7µg 18%
Vitamin B12 0.43µg 0µg 18%
Polyunsaturated fat 0.123g 2.535g 16%
Vitamin B5 0.557mg 1.349mg 16%
Sodium 364mg 2mg 16%
Calories 98kcal 389kcal 15%
Protein 11.12g 16.89g 12%
Folate 12µg 56µg 11%
Potassium 104mg 429mg 10%
Vitamin B6 0.046mg 0.119mg 6%
Cholesterol 17mg 0mg 6%
Vitamin B3 0.099mg 0.961mg 5%
Fats 4.3g 6.9g 4%
Monounsaturated fat 0.778g 2.178g 4%
Vitamin A 37µg 0µg 4%
Calcium 83mg 54mg 3%
Choline 18.4mg 3%
Saturated fat 1.718g 1.217g 2%
Vitamin B2 0.163mg 0.139mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.08mg 1%
Net carbs 3.38g 55.67g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g N/A
Tryptophan 0.147mg 0.234mg 0%
Threonine 0.5mg 0.575mg 0%
Isoleucine 0.591mg 0.694mg 0%
Leucine 1.116mg 1.284mg 0%
Lysine 0.934mg 0.701mg 0%
Methionine 0.269mg 0.312mg 0%
Phenylalanine 0.577mg 0.895mg 0%
Valine 0.748mg 0.937mg 0%
Histidine 0.326mg 0.405mg 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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +870.7%
Contains more ProteinProtein +51.9%
Contains more FatsFats +60.5%
Contains more CarbsCarbs +1860.7%
Contains more OtherOther +22%

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
Oats
Oats
3
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -29.2%
Contains more Mono. FatMonounsaturated fat +179.9%
Contains more Poly. FatPolyunsaturated fat +1961%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.