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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.

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.
Cottage cheese
Cottage cheese
4
:
6
Rice
Rice
Contains more Calcium +730%
Contains more Phosphorus +269.8%
Contains more Potassium +197.1%
Contains more Selenium +29.3%
Contains more Iron +1614.3%
Contains more Magnesium +50%
Contains less Sodium -99.7%
Contains more Zinc +22.5%
Contains more Copper +137.9%
Contains more Manganese +23500%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +730%
Contains more Phosphorus +269.8%
Contains more Potassium +197.1%
Contains more Selenium +29.3%
Contains more Iron +1614.3%
Contains more Magnesium +50%
Contains less Sodium -99.7%
Contains more Zinc +22.5%
Contains more Copper +137.9%
Contains more Manganese +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.
Cottage cheese
Cottage cheese
6
:
4
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1153.8%
Contains more Vitamin B5 +42.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +503.7%
Contains more Vitamin B3 +1390.9%
Contains more Vitamin B6 +102.2%
Contains more Folate +383.3%
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1153.8%
Contains more Vitamin B5 +42.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +503.7%
Contains more Vitamin B3 +1390.9%
Contains more Vitamin B6 +102.2%
Contains more Folate +383.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
4
:
1
Rice
Rice
Contains more Protein +313.4%
Contains more Fats +1435.7%
Contains more Water +16.6%
Contains more Other +235.7%
Contains more Carbs +733.4%
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
Rice
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 Protein +313.4%
Contains more Fats +1435.7%
Contains more Water +16.6%
Contains more Other +235.7%
Contains more Carbs +733.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +784.1%
Contains more Polyunsaturated fat +61.8%
Contains less Saturated Fat -95.5%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +784.1%
Contains more Polyunsaturated fat +61.8%
Contains less Saturated Fat -95.5%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Rice Opinion
Net carbs 3.38g 27.77g Rice
Protein 11.12g 2.69g Cottage cheese
Fats 4.3g 0.28g Cottage cheese
Carbs 3.38g 28.17g Rice
Calories 98kcal 130kcal Rice
Sugar 2.67g 0.05g Rice
Fiber 0g 0.4g Rice
Calcium 83mg 10mg Cottage cheese
Iron 0.07mg 1.2mg Rice
Magnesium 8mg 12mg Rice
Phosphorus 159mg 43mg Cottage cheese
Potassium 104mg 35mg Cottage cheese
Sodium 364mg 1mg Rice
Zinc 0.4mg 0.49mg Rice
Copper 0.029mg 0.069mg Rice
Manganese 0.002mg 0.472mg Rice
Selenium 9.7µg 7.5µg Cottage cheese
Vitamin A 140IU 0IU Cottage cheese
Vitamin A RAE 37µg 0µg Cottage cheese
Vitamin E 0.08mg 0.04mg Cottage cheese
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin B1 0.027mg 0.163mg Rice
Vitamin B2 0.163mg 0.013mg Cottage cheese
Vitamin B3 0.099mg 1.476mg Rice
Vitamin B5 0.557mg 0.39mg Cottage cheese
Vitamin B6 0.046mg 0.093mg Rice
Folate 12µg 58µg Rice
Vitamin B12 0.43µg 0µg Cottage cheese
Tryptophan 0.147mg 0.031mg Cottage cheese
Threonine 0.5mg 0.096mg Cottage cheese
Isoleucine 0.591mg 0.116mg Cottage cheese
Leucine 1.116mg 0.222mg Cottage cheese
Lysine 0.934mg 0.097mg Cottage cheese
Methionine 0.269mg 0.063mg Cottage cheese
Phenylalanine 0.577mg 0.144mg Cottage cheese
Valine 0.748mg 0.164mg Cottage cheese
Histidine 0.326mg 0.063mg Cottage cheese
Cholesterol 17mg 0mg Rice
Saturated Fat 1.718g 0.077g Rice
Monounsaturated Fat 0.778g 0.088g Cottage cheese
Polyunsaturated fat 0.123g 0.076g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Rice
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
13%
Rice
Minerals Daily Need Coverage Score
23%
Cottage cheese
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 363mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.641g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 50)
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.
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. 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.