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  6. Cottage cheese vs. Passion fruit

Cottage cheese vs. Passion fruit — In-Depth Nutrition Comparison

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Summary of differences between Cottage cheese and Passion fruit

  • Cottage cheese has more Vitamin B12, Selenium, and Phosphorus, while Passion fruit has more Fiber, Vitamin C, Iron, Vitamin B3, and Potassium.
  • Passion fruit covers your daily need of Fiber 42% more than Cottage cheese.
  • The amount of Saturated Fat in Passion fruit is lower.

These are the specific foods used in this comparison Cheese, cottage, creamed, large or small curd and Passion-fruit, (granadilla), purple, raw.

Infographic

Cottage cheese vs Passion fruit 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
5
:
5
Passion fruit
Passion fruit
Contains more Calcium +591.7%
Contains more Phosphorus +133.8%
Contains more Zinc +300%
Contains more Selenium +1516.7%
Contains more Iron +2185.7%
Contains more Magnesium +262.5%
Contains more Potassium +234.6%
Contains less Sodium -92.3%
Contains more Copper +196.6%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Calcium +591.7%
Contains more Phosphorus +133.8%
Contains more Zinc +300%
Contains more Selenium +1516.7%
Contains more Iron +2185.7%
Contains more Magnesium +262.5%
Contains more Potassium +234.6%
Contains less Sodium -92.3%
Contains more Copper +196.6%

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
Passion fruit
Passion fruit
Contains more Vitamin E +300%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +808.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1415.2%
Contains more Vitamin B6 +117.4%
Contains more Folate +16.7%
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%
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Contains more Vitamin E +300%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +808.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1415.2%
Contains more Vitamin B6 +117.4%
Contains more Folate +16.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
4
:
1
Passion fruit
Passion fruit
Contains more Protein +405.5%
Contains more Fats +514.3%
Contains more Other +78.5%
Contains more Carbs +591.7%
Equal in Water - 72.93
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
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more Protein +405.5%
Contains more Fats +514.3%
Contains more Other +78.5%
Contains more Carbs +591.7%
Equal in Water - 72.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Passion fruit
Passion fruit
Contains more Monounsaturated Fat +804.7%
Contains less Saturated Fat -96.6%
Contains more Polyunsaturated fat +234.1%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains more Monounsaturated Fat +804.7%
Contains less Saturated Fat -96.6%
Contains more Polyunsaturated fat +234.1%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Passion fruit Opinion
Net carbs 3.38g 12.98g Passion fruit
Protein 11.12g 2.2g Cottage cheese
Fats 4.3g 0.7g Cottage cheese
Carbs 3.38g 23.38g Passion fruit
Calories 98kcal 97kcal Cottage cheese
Sugar 2.67g 11.2g Cottage cheese
Fiber 0g 10.4g Passion fruit
Calcium 83mg 12mg Cottage cheese
Iron 0.07mg 1.6mg Passion fruit
Magnesium 8mg 29mg Passion fruit
Phosphorus 159mg 68mg Cottage cheese
Potassium 104mg 348mg Passion fruit
Sodium 364mg 28mg Passion fruit
Zinc 0.4mg 0.1mg Cottage cheese
Copper 0.029mg 0.086mg Passion fruit
Manganese 0.002mg Cottage cheese
Selenium 9.7µg 0.6µg Cottage cheese
Vitamin A 140IU 1272IU Passion fruit
Vitamin A RAE 37µg 64µg Passion fruit
Vitamin E 0.08mg 0.02mg Cottage cheese
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 30mg Passion fruit
Vitamin B1 0.027mg 0mg Cottage cheese
Vitamin B2 0.163mg 0.13mg Cottage cheese
Vitamin B3 0.099mg 1.5mg Passion fruit
Vitamin B5 0.557mg Cottage cheese
Vitamin B6 0.046mg 0.1mg Passion fruit
Folate 12µg 14µg Passion fruit
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 0.7µg Passion fruit
Tryptophan 0.147mg Cottage cheese
Threonine 0.5mg Cottage cheese
Isoleucine 0.591mg Cottage cheese
Leucine 1.116mg Cottage cheese
Lysine 0.934mg Cottage cheese
Methionine 0.269mg Cottage cheese
Phenylalanine 0.577mg Cottage cheese
Valine 0.748mg Cottage cheese
Histidine 0.326mg Cottage cheese
Cholesterol 17mg 0mg Passion fruit
Saturated Fat 1.718g 0.059g Passion fruit
Monounsaturated Fat 0.778g 0.086g Cottage cheese
Polyunsaturated fat 0.123g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Passion fruit
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
23%
Passion fruit
Minerals Daily Need Coverage Score
23%
Cottage cheese
18%
Passion fruit

Comparison summary

Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 336mg)
Which food is lower in Cholesterol?
Passion fruit
Passion fruit is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 1.659g)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 8.53g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 6)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.