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Cottage cheese vs. Potato salad — In-Depth Nutrition Comparison

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What are the main differences between cottage cheese and potato salad?

  • Cottage cheese is richer in vitamin B12, phosphorus, selenium, and vitamin B2, yet potato salad is richer in vitamin C, copper, vitamin B6, and iron.
  • Cottage cheese's daily need coverage for vitamin B12 is 18% higher.
  • Cottage cheese has 3 times more phosphorus than potato salad. Cottage cheese has 159mg of phosphorus, while potato salad has 52mg.
  • Cottage cheese contains less sodium.
  • Cottage cheese has a lower glycemic index than potato salad.

We used Cheese, cottage, creamed, large or small curd and Potato salad, home-prepared types in this comparison.

Infographic

Cottage cheese vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more CalciumCalcium +336.8%
Contains more ZincZinc +29%
Contains more PhosphorusPhosphorus +205.8%
Contains less SodiumSodium -31.2%
Contains more SeleniumSelenium +136.6%
Contains more MagnesiumMagnesium +87.5%
Contains more PotassiumPotassium +144.2%
Contains more IronIron +828.6%
Contains more CopperCopper +306.9%
Contains more ManganeseManganese +4950%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +15.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +171.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +71.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +185.2%
Contains more Vitamin B3Vitamin B3 +799%
Contains more Vitamin B6Vitamin B6 +206.5%
~equal in Vitamin B5 ~0.534mg
~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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +314.9%
Contains more FatsFats +90.7%
Contains more CarbsCarbs +230.5%
Contains more OtherOther +38.3%
~equal in Water ~76g

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -16.8%
Contains more Mono. FatMonounsaturated fat +218.8%
Contains more Poly. FatPolyunsaturated fat +2938.2%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Potato salad DV% diff.
Polyunsaturated fat 0.123g 3.737g 24%
Vitamin B12 0.43µg 0µg 18%
Protein 11.12g 2.68g 17%
Cholesterol 17mg 68mg 17%
Phosphorus 159mg 52mg 15%
Vitamin C 0mg 10mg 11%
Selenium 9.7µg 4.1µg 10%
Copper 0.029mg 0.118mg 10%
Vitamin B2 0.163mg 0.06mg 8%
Sodium 364mg 529mg 7%
Vitamin B6 0.046mg 0.141mg 7%
Iron 0.07mg 0.65mg 7%
Calcium 83mg 19mg 6%
Fats 4.3g 8.2g 6%
Fiber 0g 1.3g 5%
Vitamin B3 0.099mg 0.89mg 5%
Potassium 104mg 254mg 4%
Monounsaturated fat 0.778g 2.48g 4%
Vitamin B1 0.027mg 0.077mg 4%
Manganese 0.002mg 0.101mg 4%
Choline 18.4mg 3%
Carbs 3.38g 11.17g 3%
Calories 98kcal 143kcal 2%
Magnesium 8mg 15mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 37µg 32µg 1%
Vitamin E 0.08mg 1%
Zinc 0.4mg 0.31mg 1%
Saturated fat 1.718g 1.429g 1%
Folate 12µg 7µg 1%
Net carbs 3.38g 9.87g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g N/A
Vitamin B5 0.557mg 0.534mg 0%
Tryptophan 0.147mg 0.042mg 0%
Threonine 0.5mg 0.116mg 0%
Isoleucine 0.591mg 0.141mg 0%
Leucine 1.116mg 0.202mg 0%
Lysine 0.934mg 0.171mg 0%
Methionine 0.269mg 0.066mg 0%
Phenylalanine 0.577mg 0.135mg 0%
Valine 0.748mg 0.172mg 0%
Histidine 0.326mg 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
23%
Cottage cheese
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 2.67g)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 0.289g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $2)
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 165mg)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 35)
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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.