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  6. Cottage cheese vs. Pacific saury raw

Cottage cheese vs. Pacific saury raw — In-Depth Nutrition Comparison

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The main differences between cottage cheese and pacific saury raw

  • Cottage cheese has more vitamin B2; however, pacific saury raw has more vitamin B12, vitamin D, vitamin B3, manganese, phosphorus, and choline.
  • Daily need coverage for vitamin B12 for pacific saury raw is 65% higher.
  • Pacific saury raw has 15 times less saturated fat than cottage cheese. Cottage cheese has 1.718g of saturated fat, while pacific saury raw has 0.118g.

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

Infographic

Cottage cheese vs Pacific saury raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +45.6%
Contains more MagnesiumMagnesium +287.5%
Contains more PotassiumPotassium +149%
Contains more IronIron +685.7%
Contains more CopperCopper +75.9%
Contains more ZincZinc +67.5%
Contains more PhosphorusPhosphorus +38.4%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +11900%
Contains more SeleniumSelenium +29.9%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +76.2%
Contains more Vitamin B2Vitamin B2 +158.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +2400%
Contains more Vitamin B1Vitamin B1 +114.8%
Contains more Vitamin B3Vitamin B3 +2223.2%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +154.3%
Contains more Vitamin B12Vitamin B12 +365.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +253.3%

All nutrients comparison - raw data values

Nutrient Cottage cheese Pacific saury raw DV% diff.
Vitamin B12 0.43µg 2µg 65%
Protein 11.12g 19.26g 16%
Vitamin B3 0.099mg 2.3mg 14%
Sodium 364mg 39mg 14%
Vitamin D 0.1µg 2.5µg 12%
Vitamin D 3IU 99IU 12%
Manganese 0.002mg 0.24mg 10%
Phosphorus 159mg 220mg 9%
Choline 18.4mg 65mg 8%
Vitamin B2 0.163mg 0.063mg 8%
Cholesterol 17mg 39mg 7%
Saturated fat 1.718g 0.118g 7%
Fats 4.3g 0.69g 6%
Iron 0.07mg 0.55mg 6%
Potassium 104mg 259mg 5%
Vitamin B6 0.046mg 0.117mg 5%
Magnesium 8mg 31mg 5%
Selenium 9.7µg 12.6µg 5%
Vitamin B5 0.557mg 0.75mg 4%
Vitamin C 0mg 3.8mg 4%
Vitamin B1 0.027mg 0.058mg 3%
Calcium 83mg 57mg 3%
Monounsaturated fat 0.778g 0.157g 2%
Vitamin A 37µg 21µg 2%
Copper 0.029mg 0.051mg 2%
Zinc 0.4mg 0.67mg 2%
Polyunsaturated fat 0.123g 0.202g 1%
Folate 12µg 15µg 1%
Calories 98kcal 88kcal 1%
Vitamin E 0.08mg 0.2mg 1%
Carbs 3.38g 0g 1%
Net carbs 3.38g 0g N/A
Sugar 2.67g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.147mg 0.216mg 0%
Threonine 0.5mg 0.844mg 0%
Isoleucine 0.591mg 0.887mg 0%
Leucine 1.116mg 1.565mg 0%
Lysine 0.934mg 1.768mg 0%
Methionine 0.269mg 0.57mg 0%
Phenylalanine 0.577mg 0.752mg 0%
Valine 0.748mg 0.992mg 0%
Histidine 0.326mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +523.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +24.8%
Contains more ProteinProtein +73.2%
~equal in Water ~78.92g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +395.5%
Contains less Sat. FatSaturated fat -93.1%
Contains more Poly. FatPolyunsaturated fat +64.2%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.