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  6. Cottage cheese vs. Onion

Cottage cheese vs. Onion — In-Depth Nutrition Comparison

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The main differences between Cottage cheese and Onion

  • Cottage cheese has more Phosphorus, Vitamin B12, Selenium, Vitamin B2, Vitamin B5, and Calcium, however, Onion has more Vitamin C, and Fiber.
  • Daily need coverage for Phosphorus from Cottage cheese is 19% higher.
  • Onion is lower in Sodium.

Food types used in this article are Cheese, cottage, creamed, large or small curd and Onions, raw.

Infographic

Cottage cheese vs Onion 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.
Cottage cheese
Cottage cheese
4
:
6
Onion
Onion
Contains more Calcium +260.9%
Contains more Phosphorus +448.3%
Contains more Zinc +135.3%
Contains more Selenium +1840%
Contains more Iron +200%
Contains more Magnesium +25%
Contains more Potassium +40.4%
Contains less Sodium -98.9%
Contains more Copper +34.5%
Contains more Manganese +6350%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +260.9%
Contains more Phosphorus +448.3%
Contains more Zinc +135.3%
Contains more Selenium +1840%
Contains more Iron +200%
Contains more Magnesium +25%
Contains more Potassium +40.4%
Contains less Sodium -98.9%
Contains more Copper +34.5%
Contains more Manganese +6350%

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.
Cottage cheese
Cottage cheese
6
:
6
Onion
Onion
Contains more Vitamin A +6900%
Contains more Vitamin E +300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +503.7%
Contains more Vitamin B5 +352.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.4%
Contains more Vitamin B3 +17.2%
Contains more Vitamin B6 +160.9%
Contains more Folate +58.3%
Contains more Vitamin K +∞%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +6900%
Contains more Vitamin E +300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +503.7%
Contains more Vitamin B5 +352.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.4%
Contains more Vitamin B3 +17.2%
Contains more Vitamin B6 +160.9%
Contains more Folate +58.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Onion
Onion
Contains more Protein +910.9%
Contains more Fats +4200%
Contains more Other +302.9%
Contains more Carbs +176.3%
Contains more Water +11.7%
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +910.9%
Contains more Fats +4200%
Contains more Other +302.9%
Contains more Carbs +176.3%
Contains more Water +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +5884.6%
Contains more Polyunsaturated fat +623.5%
Contains less Saturated Fat -97.6%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +5884.6%
Contains more Polyunsaturated fat +623.5%
Contains less Saturated Fat -97.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
3
Onion
Onion
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Cottage cheese
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Onion
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

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 Onion
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Onion Opinion
Net carbs 3.38g 7.64g Onion
Protein 11.12g 1.1g Cottage cheese
Fats 4.3g 0.1g Cottage cheese
Carbs 3.38g 9.34g Onion
Calories 98kcal 40kcal Cottage cheese
Fructose 0g 1.29g Onion
Sugar 2.67g 4.24g Cottage cheese
Fiber 0g 1.7g Onion
Calcium 83mg 23mg Cottage cheese
Iron 0.07mg 0.21mg Onion
Magnesium 8mg 10mg Onion
Phosphorus 159mg 29mg Cottage cheese
Potassium 104mg 146mg Onion
Sodium 364mg 4mg Onion
Zinc 0.4mg 0.17mg Cottage cheese
Copper 0.029mg 0.039mg Onion
Manganese 0.002mg 0.129mg Onion
Selenium 9.7µg 0.5µg Cottage cheese
Vitamin A 140IU 2IU Cottage cheese
Vitamin A RAE 37µg 0µg Cottage cheese
Vitamin E 0.08mg 0.02mg Cottage cheese
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 7.4mg Onion
Vitamin B1 0.027mg 0.046mg Onion
Vitamin B2 0.163mg 0.027mg Cottage cheese
Vitamin B3 0.099mg 0.116mg Onion
Vitamin B5 0.557mg 0.123mg Cottage cheese
Vitamin B6 0.046mg 0.12mg Onion
Folate 12µg 19µg Onion
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 0.4µg Onion
Tryptophan 0.147mg 0.014mg Cottage cheese
Threonine 0.5mg 0.021mg Cottage cheese
Isoleucine 0.591mg 0.014mg Cottage cheese
Leucine 1.116mg 0.025mg Cottage cheese
Lysine 0.934mg 0.039mg Cottage cheese
Methionine 0.269mg 0.002mg Cottage cheese
Phenylalanine 0.577mg 0.025mg Cottage cheese
Valine 0.748mg 0.021mg Cottage cheese
Histidine 0.326mg 0.014mg Cottage cheese
Cholesterol 17mg 0mg Onion
Saturated Fat 1.718g 0.042g Onion
Monounsaturated Fat 0.778g 0.013g Cottage cheese
Polyunsaturated fat 0.123g 0.017g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Onion
Minerals Daily Need Coverage Score
23%
Cottage cheese
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 360mg)
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 1.676g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.8)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 1.57g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
?
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.
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.