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Cottage cheese vs. Scallion — In-Depth Nutrition Comparison

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Summary of differences between cottage cheese and scallion

  • Cottage cheese has more vitamin B12, phosphorus, and selenium, while scallion has more vitamin K, vitamin C, iron, vitamin A, folate, and fiber.
  • Scallion covers your daily need for vitamin K, 173% more than cottage cheese.
  • The amount of sodium in scallion is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of scallion is 32.

These are the specific foods used in this comparison Cheese, cottage, creamed, large or small curd and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Cottage cheese vs Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more CalciumCalcium +15.3%
Contains more PhosphorusPhosphorus +329.7%
Contains more SeleniumSelenium +1516.7%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +165.4%
Contains more IronIron +2014.3%
Contains more CopperCopper +186.2%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +7900%
~equal in Zinc ~0.39mg

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B5Vitamin B5 +642.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +222.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +35.1%
Contains more Vitamin EVitamin E +587.5%
Contains more Vitamin B1Vitamin B1 +103.7%
Contains more Vitamin B3Vitamin B3 +430.3%
Contains more Vitamin B6Vitamin B6 +32.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +433.3%

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
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +507.7%
Contains more FatsFats +2163.2%
Contains more OtherOther +74.1%
Contains more CarbsCarbs +117.2%
Contains more WaterWater +12.6%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +2781.5%
Contains more Poly. FatPolyunsaturated fat +66.2%
Contains less Sat. FatSaturated fat -98.1%

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 Scallion
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Scallion DV% diff.
Vitamin K 0µg 207µg 173%
Vitamin C 0mg 18.8mg 21%
Protein 11.12g 1.83g 19%
Iron 0.07mg 1.48mg 18%
Vitamin B12 0.43µg 0µg 18%
Phosphorus 159mg 37mg 17%
Selenium 9.7µg 0.6µg 17%
Sodium 364mg 16mg 15%
Folate 12µg 64µg 13%
Fiber 0g 2.6g 10%
Vitamin B5 0.557mg 0.075mg 10%
Saturated fat 1.718g 0.032g 8%
Manganese 0.002mg 0.16mg 7%
Cholesterol 17mg 0mg 6%
Copper 0.029mg 0.083mg 6%
Vitamin B2 0.163mg 0.08mg 6%
Fats 4.3g 0.19g 6%
Potassium 104mg 276mg 5%
Vitamin B3 0.099mg 0.525mg 3%
Calories 98kcal 32kcal 3%
Magnesium 8mg 20mg 3%
Vitamin E 0.08mg 0.55mg 3%
Vitamin B1 0.027mg 0.055mg 2%
Monounsaturated fat 0.778g 0.027g 2%
Choline 18.4mg 5.7mg 2%
Vitamin D 0.1µg 0µg 1%
Carbs 3.38g 7.34g 1%
Vitamin A 37µg 50µg 1%
Calcium 83mg 72mg 1%
Vitamin B6 0.046mg 0.061mg 1%
Net carbs 3.38g 4.74g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 2.33g N/A
Zinc 0.4mg 0.39mg 0%
Polyunsaturated fat 0.123g 0.074g 0%
Tryptophan 0.147mg 0.02mg 0%
Threonine 0.5mg 0.072mg 0%
Isoleucine 0.591mg 0.077mg 0%
Leucine 1.116mg 0.109mg 0%
Lysine 0.934mg 0.091mg 0%
Methionine 0.269mg 0.02mg 0%
Phenylalanine 0.577mg 0.059mg 0%
Valine 0.748mg 0.081mg 0%
Histidine 0.326mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Scallion
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
55%
Scallion
Minerals Daily Need Coverage Score
23%
Cottage cheese
20%
Scallion

Comparison summary

Which food is lower in Cholesterol?
Scallion
Scallion is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 348mg)
Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 1.686g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 22)
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.