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  6. Cottage cheese vs. Pot roast

Cottage cheese vs. Pot roast — In-Depth Nutrition Comparison

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A recap on differences between cottage cheese and pot roast

  • Cottage cheese has less vitamin B12, zinc, selenium, iron, vitamin B3, vitamin B6, and choline.
  • Pot roast covers your daily vitamin B12 needs 71% more than cottage cheese.
  • Pot roast contains 8 times less sodium than cottage cheese. Cottage cheese contains 364mg of sodium, while pot roast contains 47mg.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Cottage cheese vs Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more CalciumCalcium +418.8%
Contains more MagnesiumMagnesium +137.5%
Contains more PotassiumPotassium +122.1%
Contains more IronIron +3357.1%
Contains more CopperCopper +241.4%
Contains more ZincZinc +1565%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +400%
Contains more SeleniumSelenium +178.4%
~equal in Phosphorus ~174mg

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 0% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin EVitamin E +537.5%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +118.5%
Contains more Vitamin B3Vitamin B3 +4046.5%
Contains more Vitamin B6Vitamin B6 +515.2%
Contains more Vitamin B12Vitamin B12 +395.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +498.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.171mg
~equal in Vitamin B5 ~0.571mg

All nutrients comparison - raw data values

Nutrient Cottage cheese Pot roast DV% diff.
Vitamin B12 0.43µg 2.13µg 71%
Zinc 0.4mg 6.66mg 57%
Protein 11.12g 28.94g 36%
Cholesterol 17mg 116mg 33%
Selenium 9.7µg 27µg 31%
Iron 0.07mg 2.42mg 29%
Saturated fat 1.718g 7.548g 27%
Vitamin B3 0.099mg 4.105mg 25%
Fats 4.3g 19.17g 23%
Monounsaturated fat 0.778g 8.175g 18%
Vitamin B6 0.046mg 0.283mg 18%
Choline 18.4mg 110.2mg 17%
Sodium 364mg 47mg 14%
Calories 98kcal 297kcal 10%
Copper 0.029mg 0.099mg 8%
Calcium 83mg 16mg 7%
Vitamin A 37µg 0µg 4%
Polyunsaturated fat 0.123g 0.708g 4%
Potassium 104mg 231mg 4%
Vitamin B1 0.027mg 0.059mg 3%
Vitamin E 0.08mg 0.51mg 3%
Magnesium 8mg 19mg 3%
Phosphorus 159mg 174mg 2%
Vitamin K 0µg 1.8µg 2%
Carbs 3.38g 0g 1%
Vitamin D 0.1µg 0.2µg 1%
Vitamin B2 0.163mg 0.171mg 1%
Folate 12µg 9µg 1%
Vitamin D 3IU 8IU 1%
Net carbs 3.38g 0g N/A
Sugar 2.67g 0g N/A
Manganese 0.002mg 0.01mg 0%
Vitamin B5 0.557mg 0.571mg 0%
Tryptophan 0.147mg 0.19mg 0%
Threonine 0.5mg 1.156mg 0%
Isoleucine 0.591mg 1.317mg 0%
Leucine 1.116mg 2.302mg 0%
Lysine 0.934mg 2.446mg 0%
Methionine 0.269mg 0.754mg 0%
Phenylalanine 0.577mg 1.143mg 0%
Valine 0.748mg 1.436mg 0%
Histidine 0.326mg 0.924mg 0%

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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.7%
Contains more OtherOther +-14200%
Contains more ProteinProtein +160.3%
Contains more FatsFats +345.8%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -77.2%
Contains more Mono. FatMonounsaturated fat +950.8%
Contains more Poly. FatPolyunsaturated fat +475.6%

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.