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  6. Cottage cheese vs. Rice

Cottage cheese vs. Rice — In-Depth Nutrition Comparison

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What are the differences between cottage cheese and rice?

  • Cottage cheese is higher in vitamin B12, phosphorus, and vitamin B2, yet rice is higher in manganese, iron, folate, vitamin B1, and vitamin B3.
  • Rice's daily need coverage for manganese is 20% more.
  • The amount of sodium in rice is lower.
  • The glycemic index of cottage cheese is lower.

We used Cheese, cottage, creamed, large or small curd and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Cottage cheese vs Rice 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%
Rice
Rice
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more CalciumCalcium +730%
Contains more PotassiumPotassium +197.1%
Contains more PhosphorusPhosphorus +269.8%
Contains more SeleniumSelenium +29.3%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +1614.3%
Contains more CopperCopper +137.9%
Contains more ZincZinc +22.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +23500%

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%
Rice
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1153.8%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +776.2%
Contains more Vitamin B1Vitamin B1 +503.7%
Contains more Vitamin B3Vitamin B3 +1390.9%
Contains more Vitamin B6Vitamin B6 +102.2%
Contains more FolateFolate +383.3%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Rice DV% diff.
Manganese 0.002mg 0.472mg 20%
Vitamin B12 0.43µg 0µg 18%
Phosphorus 159mg 43mg 17%
Protein 11.12g 2.69g 17%
Sodium 364mg 1mg 16%
Iron 0.07mg 1.2mg 14%
Folate 12µg 58µg 12%
Vitamin B2 0.163mg 0.013mg 12%
Vitamin B1 0.027mg 0.163mg 11%
Vitamin B3 0.099mg 1.476mg 9%
Carbs 3.38g 28.17g 8%
Saturated fat 1.718g 0.077g 7%
Calcium 83mg 10mg 7%
Fats 4.3g 0.28g 6%
Cholesterol 17mg 0mg 6%
Vitamin A 37µg 0µg 4%
Copper 0.029mg 0.069mg 4%
Vitamin B6 0.046mg 0.093mg 4%
Selenium 9.7µg 7.5µg 4%
Vitamin B5 0.557mg 0.39mg 3%
Choline 18.4mg 2.1mg 3%
Monounsaturated fat 0.778g 0.088g 2%
Calories 98kcal 130kcal 2%
Fiber 0g 0.4g 2%
Potassium 104mg 35mg 2%
Vitamin D 0.1µg 0µg 1%
Zinc 0.4mg 0.49mg 1%
Magnesium 8mg 12mg 1%
Net carbs 3.38g 27.77g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 0.05g N/A
Vitamin E 0.08mg 0.04mg 0%
Polyunsaturated fat 0.123g 0.076g 0%
Tryptophan 0.147mg 0.031mg 0%
Threonine 0.5mg 0.096mg 0%
Isoleucine 0.591mg 0.116mg 0%
Leucine 1.116mg 0.222mg 0%
Lysine 0.934mg 0.097mg 0%
Methionine 0.269mg 0.063mg 0%
Phenylalanine 0.577mg 0.144mg 0%
Valine 0.748mg 0.164mg 0%
Histidine 0.326mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +313.4%
Contains more FatsFats +1435.7%
Contains more WaterWater +16.6%
Contains more OtherOther +235.7%
Contains more CarbsCarbs +733.4%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +784.1%
Contains more Poly. FatPolyunsaturated fat +61.8%
Contains less Sat. FatSaturated fat -95.5%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.