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Cottage cheese vs. Pea raw — In-Depth Nutrition Comparison

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What are the main differences between cottage cheese and pea raw?

  • Cottage cheese is richer in vitamin B12 and selenium, yet pea raw is richer in vitamin C, fiber, vitamin K, vitamin B1, manganese, iron, and copper.
  • Pea raw's daily need coverage for vitamin C is 44% higher.
  • Pea raw contains less sodium.
  • Cottage cheese has a lower glycemic index than pea raw.

We used Cheese, cottage, creamed, large or small curd and Peas, green, raw types in this comparison.

Infographic

Cottage cheese vs Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +232%
Contains more PhosphorusPhosphorus +47.2%
Contains more SeleniumSelenium +438.9%
Contains more MagnesiumMagnesium +312.5%
Contains more PotassiumPotassium +134.6%
Contains more IronIron +2000%
Contains more CopperCopper +506.9%
Contains more ZincZinc +210%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +20400%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23.5%
Contains more Vitamin B5Vitamin B5 +435.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +62.5%
Contains more Vitamin B1Vitamin B1 +885.2%
Contains more Vitamin B3Vitamin B3 +2011.1%
Contains more Vitamin B6Vitamin B6 +267.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +441.7%
Contains more CholineCholine +54.3%
~equal in Vitamin A ~38µg

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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +105.2%
Contains more FatsFats +975%
Contains more OtherOther +62.1%
Contains more CarbsCarbs +327.5%
~equal in Water ~78.86g

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% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +2122.9%
Contains less Sat. FatSaturated fat -95.9%
Contains more Poly. FatPolyunsaturated fat +52%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Pea raw DV% diff.
Vitamin C 0mg 40mg 44%
Fiber 0g 5.7g 23%
Vitamin K 0µg 24.8µg 21%
Vitamin B1 0.027mg 0.266mg 20%
Iron 0.07mg 1.47mg 18%
Manganese 0.002mg 0.41mg 18%
Vitamin B12 0.43µg 0µg 18%
Sodium 364mg 5mg 16%
Copper 0.029mg 0.176mg 16%
Selenium 9.7µg 1.8µg 14%
Folate 12µg 65µg 13%
Vitamin B3 0.099mg 2.09mg 12%
Protein 11.12g 5.42g 11%
Vitamin B5 0.557mg 0.104mg 9%
Vitamin B6 0.046mg 0.169mg 9%
Zinc 0.4mg 1.24mg 8%
Phosphorus 159mg 108mg 7%
Saturated fat 1.718g 0.071g 7%
Magnesium 8mg 33mg 6%
Calcium 83mg 25mg 6%
Cholesterol 17mg 0mg 6%
Fats 4.3g 0.4g 6%
Carbs 3.38g 14.45g 4%
Potassium 104mg 244mg 4%
Monounsaturated fat 0.778g 0.035g 2%
Vitamin B2 0.163mg 0.132mg 2%
Choline 18.4mg 28.4mg 2%
Calories 98kcal 81kcal 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 3.38g 8.75g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 5.67g N/A
Vitamin E 0.08mg 0.13mg 0%
Vitamin A 37µg 38µg 0%
Polyunsaturated fat 0.123g 0.187g 0%
Tryptophan 0.147mg 0.037mg 0%
Threonine 0.5mg 0.203mg 0%
Isoleucine 0.591mg 0.195mg 0%
Leucine 1.116mg 0.323mg 0%
Lysine 0.934mg 0.317mg 0%
Methionine 0.269mg 0.082mg 0%
Phenylalanine 0.577mg 0.2mg 0%
Valine 0.748mg 0.235mg 0%
Histidine 0.326mg 0.107mg 0%
Fructose 0g 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
23%
Cottage cheese
31%
Pea raw

Comparison summary

Which food is lower in Cholesterol?
Pea raw
Pea raw is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 359mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 1.647g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $1.7)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 44)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.