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 for 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.
- Pilaf has a higher glycemic index than cottage cheese.
Food types used in this article are Cheese, cottage, creamed, large or small curd and Rice and vermicelli mix, rice pilaf flavor, unprepared.
Infographic
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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.
| Contains less SodiumSodium | -72.1% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more PotassiumPotassium | +80.8% |
| Contains more IronIron | +3385.7% |
| Contains more CopperCopper | +472.4% |
| Contains more ZincZinc | +152.5% |
| Contains more ManganeseManganese | +44000% |
| Contains more SeleniumSelenium | +234% |
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.
| Contains more Vitamin AVitamin A | +825% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +87.4% |
| Contains more Vitamin B12Vitamin B12 | +2050% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2133.3% |
| Contains more Vitamin B3Vitamin B3 | +6088.9% |
| Contains more Vitamin B5Vitamin B5 | +28.4% |
| Contains more Vitamin B6Vitamin B6 | +769.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1666.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 12µg | 212µg | 50% |
| Vitamin B1 | 0.027mg | 0.603mg | 48% |
| Selenium | 9.7µg | 32.4µg | 41% |
| Sodium | 364mg | 1303mg | 41% |
| Manganese | 0.002mg | 0.882mg | 38% |
| Vitamin B3 | 0.099mg | 6.127mg | 38% |
| Iron | 0.07mg | 2.44mg | 30% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.046mg | 0.4mg | 27% |
| Carbs | 3.38g | 76.31g | 24% |
| Vitamin B12 | 0.43µg | 0.02µg | 17% |
| Copper | 0.029mg | 0.166mg | 15% |
| Calories | 98kcal | 359kcal | 13% |
| Magnesium | 8mg | 32mg | 6% |
| Zinc | 0.4mg | 1.01mg | 6% |
| Saturated fat | 1.718g | 0.307g | 6% |
| Vitamin B2 | 0.163mg | 0.087mg | 6% |
| Fiber | 0g | 1.2g | 5% |
| Fats | 4.3g | 1.37g | 5% |
| Cholesterol | 17mg | 1mg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin A | 37µg | 4µg | 4% |
| Vitamin B5 | 0.557mg | 0.715mg | 3% |
| Potassium | 104mg | 188mg | 2% |
| Polyunsaturated fat | 0.123g | 0.377g | 2% |
| Phosphorus | 159mg | 154mg | 1% |
| Monounsaturated fat | 0.778g | 0.373g | 1% |
| Protein | 11.12g | 10.42g | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Net carbs | 3.38g | 75.11g | N/A |
| Vitamin D | 3IU | 0IU | 0% |
| Calcium | 83mg | 83mg | 0% |
| Sugar | 2.67g | 1.53g | N/A |
| Vitamin E | 0.08mg | 0.04mg | 0% |
| Vitamin K | 0µg | 0.5µg | 0% |
| Choline | 18.4mg | 17.5mg | 0% |
| Tryptophan | 0.147mg | 0.086mg | 0% |
| Threonine | 0.5mg | 0.221mg | 0% |
| Isoleucine | 0.591mg | 0.279mg | 0% |
| Leucine | 1.116mg | 0.523mg | 0% |
| Lysine | 0.934mg | 0.189mg | 0% |
| Methionine | 0.269mg | 0.145mg | 0% |
| Phenylalanine | 0.577mg | 0.32mg | 0% |
| Valine | 0.748mg | 0.374mg | 0% |
| Histidine | 0.326mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more FatsFats | +213.9% |
| Contains more WaterWater | +892.4% |
| Contains more CarbsCarbs | +2157.7% |
| Contains more OtherOther | +173.8% |
~equal in
Protein
~10.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +108.6% |
| Contains less Sat. FatSaturated fat | -82.1% |
| Contains more Poly. FatPolyunsaturated fat | +206.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
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 LactoseLactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0g
~equal in
Galactose
~0g
