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  6. Cottage cheese vs. Pilaf

Cottage cheese vs. Pilaf — In-Depth Nutrition Comparison

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The main differences between Cottage cheese and Pilaf

  • Cottage cheese has more Vitamin B12, however, Pilaf has more Folate, Vitamin B1, Selenium, Manganese, Vitamin B3, Iron, Vitamin B6, and Copper.
  • Daily need coverage for Folate from Pilaf is 50% higher.
  • Pilaf has 22 times less Vitamin B12 than Cottage cheese. Cottage cheese has 0.43µg of Vitamin B12, while Pilaf has 0.02µg.
  • Cottage cheese is lower in Sodium.

Food types used in this article are Cheese, cottage, creamed, large or small curd and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Cottage cheese vs Pilaf 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
2
:
7
Pilaf
Pilaf
Contains less Sodium -72.1%
Contains more Iron +3385.7%
Contains more Magnesium +300%
Contains more Potassium +80.8%
Contains more Zinc +152.5%
Contains more Copper +472.4%
Contains more Manganese +44000%
Contains more Selenium +234%
Equal in Calcium - 83
Equal in Phosphorus - 154
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains less Sodium -72.1%
Contains more Iron +3385.7%
Contains more Magnesium +300%
Contains more Potassium +80.8%
Contains more Zinc +152.5%
Contains more Copper +472.4%
Contains more Manganese +44000%
Contains more Selenium +234%
Equal in Calcium - 83
Equal in Phosphorus - 154

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
5
:
7
Pilaf
Pilaf
Contains more Vitamin A +900%
Contains more Vitamin E +100%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +87.4%
Contains more Vitamin B12 +2050%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2133.3%
Contains more Vitamin B3 +6088.9%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +769.6%
Contains more Folate +1666.7%
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%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Contains more Vitamin A +900%
Contains more Vitamin E +100%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +87.4%
Contains more Vitamin B12 +2050%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2133.3%
Contains more Vitamin B3 +6088.9%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +769.6%
Contains more Folate +1666.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Pilaf
Pilaf
Contains more Fats +213.9%
Contains more Water +892.4%
Contains more Carbs +2157.7%
Contains more Other +173.8%
Equal in Protein - 10.42
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
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more Fats +213.9%
Contains more Water +892.4%
Contains more Carbs +2157.7%
Contains more Other +173.8%
Equal in Protein - 10.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Pilaf
Pilaf
Contains more Monounsaturated Fat +108.6%
Contains less Saturated Fat -82.1%
Contains more Polyunsaturated fat +206.5%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains more Monounsaturated Fat +108.6%
Contains less Saturated Fat -82.1%
Contains more Polyunsaturated fat +206.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
4
Pilaf
Pilaf
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%
Cottage cheese
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Pilaf
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Pilaf Opinion
Net carbs 3.38g 75.11g Pilaf
Protein 11.12g 10.42g Cottage cheese
Fats 4.3g 1.37g Cottage cheese
Carbs 3.38g 76.31g Pilaf
Calories 98kcal 359kcal Pilaf
Starch 71.23g Pilaf
Sugar 2.67g 1.53g Pilaf
Fiber 0g 1.2g Pilaf
Calcium 83mg 83mg
Iron 0.07mg 2.44mg Pilaf
Magnesium 8mg 32mg Pilaf
Phosphorus 159mg 154mg Cottage cheese
Potassium 104mg 188mg Pilaf
Sodium 364mg 1303mg Cottage cheese
Zinc 0.4mg 1.01mg Pilaf
Copper 0.029mg 0.166mg Pilaf
Manganese 0.002mg 0.882mg Pilaf
Selenium 9.7µg 32.4µg Pilaf
Vitamin A 140IU 14IU Cottage cheese
Vitamin A RAE 37µg 4µg Cottage cheese
Vitamin E 0.08mg 0.04mg Cottage cheese
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 4.1mg Pilaf
Vitamin B1 0.027mg 0.603mg Pilaf
Vitamin B2 0.163mg 0.087mg Cottage cheese
Vitamin B3 0.099mg 6.127mg Pilaf
Vitamin B5 0.557mg 0.715mg Pilaf
Vitamin B6 0.046mg 0.4mg Pilaf
Folate 12µg 212µg Pilaf
Vitamin B12 0.43µg 0.02µg Cottage cheese
Vitamin K 0µg 0.5µg Pilaf
Tryptophan 0.147mg 0.086mg Cottage cheese
Threonine 0.5mg 0.221mg Cottage cheese
Isoleucine 0.591mg 0.279mg Cottage cheese
Leucine 1.116mg 0.523mg Cottage cheese
Lysine 0.934mg 0.189mg Cottage cheese
Methionine 0.269mg 0.145mg Cottage cheese
Phenylalanine 0.577mg 0.32mg Cottage cheese
Valine 0.748mg 0.374mg Cottage cheese
Histidine 0.326mg 0.15mg Cottage cheese
Cholesterol 17mg 1mg Pilaf
Saturated Fat 1.718g 0.307g Pilaf
Monounsaturated Fat 0.778g 0.373g Cottage cheese
Polyunsaturated fat 0.123g 0.377g Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Pilaf
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
50%
Pilaf
Minerals Daily Need Coverage Score
23%
Cottage cheese
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 1.14g)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 1.411g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 939mg)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 50)
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.