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Cottage cheese vs. Rice bran oil — In-Depth Nutrition Comparison

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How are cottage cheese and rice bran oil different?

  • Cottage cheese is higher in phosphorus, vitamin B12, selenium, vitamin B2, vitamin B5, and calcium; however, rice bran oil is richer in vitamin E and vitamin K.
  • Daily need coverage for vitamin E for rice bran oil is 215% higher.
  • Rice bran oil has less sodium.

Cheese, cottage, creamed, large or small curd and Oil, rice bran are the varieties used in this article.

Infographic

Cottage cheese vs Rice bran oil 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.
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 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Iron ~0.07mg

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% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +40275%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +2225.6%

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
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +4951.4%
Contains more Poly. FatPolyunsaturated fat +28355.3%

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 bran oil
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cottage cheese Rice bran oil DV% diff.
Polyunsaturated fat 0.123g 35g 233%
Vitamin E 0.08mg 32.3mg 215%
Fats 4.3g 100g 147%
Monounsaturated fat 0.778g 39.3g 96%
Saturated fat 1.718g 19.7g 82%
Calories 98kcal 884kcal 39%
Phosphorus 159mg 0mg 23%
Protein 11.12g 0g 22%
Vitamin K 0µg 24.7µg 21%
Vitamin B12 0.43µg 0µg 18%
Selenium 9.7µg 0µg 18%
Sodium 364mg 0mg 16%
Vitamin B2 0.163mg 0mg 13%
Vitamin B5 0.557mg 0mg 11%
Calcium 83mg 0mg 8%
Cholesterol 17mg 0mg 6%
Zinc 0.4mg 0mg 4%
Vitamin A 37µg 0µg 4%
Vitamin B6 0.046mg 0mg 4%
Potassium 104mg 0mg 3%
Folate 12µg 0µg 3%
Copper 0.029mg 3%
Choline 18.4mg 3%
Vitamin B1 0.027mg 0mg 2%
Magnesium 8mg 0mg 2%
Vitamin B3 0.099mg 0mg 1%
Vitamin D 0.1µg 1%
Carbs 3.38g 0g 1%
Net carbs 3.38g 0g N/A
Vitamin D 3IU 0%
Iron 0.07mg 0.07mg 0%
Sugar 2.67g 0g N/A
Manganese 0.002mg 0%
Tryptophan 0.147mg 0mg 0%
Threonine 0.5mg 0mg 0%
Isoleucine 0.591mg 0mg 0%
Leucine 1.116mg 0mg 0%
Lysine 0.934mg 0mg 0%
Methionine 0.269mg 0mg 0%
Phenylalanine 0.577mg 0mg 0%
Valine 0.748mg 0mg 0%
Histidine 0.326mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Rice bran oil
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
54%
Rice bran oil
Minerals Daily Need Coverage Score
23%
Cottage cheese
0%
Rice bran oil

Comparison summary

Which food is lower in Cholesterol?
Rice bran oil
Rice bran oil is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 364mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 10)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $2)
Which food is lower in Saturated fat?
Cottage cheese
Cottage cheese is lower in Saturated fat (difference - 17.982g)
Which food is richer in minerals?
Cottage cheese
Cottage cheese is relatively richer in minerals
Which food is richer in vitamins?
Cottage cheese
Cottage cheese is relatively richer in vitamins

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 bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.