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Cottage cheese vs. Pasta — In-Depth Nutrition Comparison

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What are the main differences between cottage cheese and pasta?

  • Cottage cheese is richer in phosphorus, vitamin B12, calcium, and vitamin B5, yet pasta is richer in vitamin B1, iron, folate, and manganese.
  • Cottage cheese's daily need coverage for sodium is 16% higher.
  • Cottage cheese has 14 times more calcium than pasta. Cottage cheese has 83mg of calcium, while pasta has 6mg.
  • Pasta contains less sodium.
  • Cottage cheese has a lower glycemic index than pasta.

We used Cheese, cottage, creamed, large or small curd and Pasta, fresh-refrigerated, plain, cooked types in this comparison.

Infographic

Cottage cheese vs Pasta 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%
Pasta
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more CalciumCalcium +1283.3%
Contains more PotassiumPotassium +333.3%
Contains more PhosphorusPhosphorus +152.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +125%
Contains more IronIron +1528.6%
Contains more CopperCopper +220.7%
Contains more ZincZinc +40%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +11100%

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%
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin AVitamin A +516.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +204.4%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more Vitamin B12Vitamin B12 +207.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +674.1%
Contains more Vitamin B3Vitamin B3 +902%
Contains more FolateFolate +433.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin K ~µg

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
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +115.9%
Contains more FatsFats +309.5%
Contains more WaterWater +16.4%
Contains more OtherOther +354.8%
Contains more CarbsCarbs +637.6%

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
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +527.4%
Contains less Sat. FatSaturated fat -91.3%
Contains more Poly. FatPolyunsaturated fat +248.8%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Pasta DV% diff.
Selenium 9.7µg 18%
Sodium 364mg 6mg 16%
Vitamin B1 0.027mg 0.209mg 15%
Phosphorus 159mg 63mg 14%
Folate 12µg 64µg 13%
Iron 0.07mg 1.14mg 13%
Protein 11.12g 5.15g 12%
Vitamin B12 0.43µg 0.14µg 12%
Manganese 0.002mg 0.224mg 10%
Calcium 83mg 6mg 8%
Saturated fat 1.718g 0.15g 7%
Carbs 3.38g 24.93g 7%
Copper 0.029mg 0.093mg 7%
Vitamin B5 0.557mg 0.183mg 7%
Vitamin B3 0.099mg 0.992mg 6%
Cholesterol 17mg 33mg 5%
Fats 4.3g 1.05g 5%
Choline 18.4mg 3%
Vitamin A 37µg 6µg 3%
Monounsaturated fat 0.778g 0.124g 2%
Polyunsaturated fat 0.123g 0.429g 2%
Calories 98kcal 131kcal 2%
Potassium 104mg 24mg 2%
Magnesium 8mg 18mg 2%
Vitamin B2 0.163mg 0.15mg 1%
Vitamin E 0.08mg 1%
Vitamin B6 0.046mg 0.034mg 1%
Zinc 0.4mg 0.56mg 1%
Vitamin D 0.1µg 1%
Net carbs 3.38g 24.93g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Tryptophan 0.147mg 0.065mg 0%
Threonine 0.5mg 0.134mg 0%
Isoleucine 0.591mg 0.197mg 0%
Leucine 1.116mg 0.348mg 0%
Lysine 0.934mg 0.097mg 0%
Methionine 0.269mg 0.079mg 0%
Phenylalanine 0.577mg 0.247mg 0%
Valine 0.748mg 0.217mg 0%
Histidine 0.326mg 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Pasta
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
15%
Pasta
Minerals Daily Need Coverage Score
23%
Cottage cheese
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 358mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 1.568g)
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 16mg)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 39)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $1)
Which food is richer in vitamins?
Cottage cheese
Cottage cheese is relatively richer in vitamins
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.

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.