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  6. Cottage cheese vs. Brown rice

Cottage cheese vs. Brown rice — In-Depth Nutrition Comparison

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How are Cottage cheese and Brown rice different?

  • Cottage cheese is higher in Vitamin B12, Calcium, and Phosphorus, however, Brown rice is richer in Manganese, Vitamin B3, Vitamin B1, Copper, and Magnesium.
  • Daily need coverage for Manganese from Brown rice is 42% higher.
  • Brown rice has less Sodium.

Cheese, cottage, creamed, large or small curd and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Cottage cheese vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +2666.7%
Contains more PotassiumPotassium +20.9%
Contains more PhosphorusPhosphorus +54.4%
Contains more SeleniumSelenium +67.2%
Contains more MagnesiumMagnesium +387.5%
Contains more IronIron +700%
Contains more CopperCopper +265.5%
Contains more ZincZinc +77.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +48600%

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% 8.4% 1.6% 3% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +136.2%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +100%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B1Vitamin B1 +559.3%
Contains more Vitamin B3Vitamin B3 +2486.9%
Contains more Vitamin B6Vitamin B6 +167.4%
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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +305.8%
Contains more FatsFats +343.3%
Contains more WaterWater +13.5%
Contains more OtherOther +220.5%
Contains more CarbsCarbs +656.8%

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated Fat +110.8%
Contains less Sat. FatSaturated Fat -84.9%
Contains more Poly. FatPolyunsaturated fat +197.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Brown rice Opinion
Calories 98kcal 123kcal Brown rice
Protein 11.12g 2.74g Cottage cheese
Fats 4.3g 0.97g Cottage cheese
Net carbs 3.38g 23.98g Brown rice
Carbs 3.38g 25.58g Brown rice
Cholesterol 17mg 0mg Brown rice
Vitamin D 3IU 0IU Cottage cheese
Magnesium 8mg 39mg Brown rice
Calcium 83mg 3mg Cottage cheese
Potassium 104mg 86mg Cottage cheese
Iron 0.07mg 0.56mg Brown rice
Sugar 2.67g 0.24g Brown rice
Fiber 0g 1.6g Brown rice
Copper 0.029mg 0.106mg Brown rice
Zinc 0.4mg 0.71mg Brown rice
Starch 24.79g Brown rice
Phosphorus 159mg 103mg Cottage cheese
Sodium 364mg 4mg Brown rice
Vitamin A 140IU 0IU Cottage cheese
Vitamin A 37µg 0µg Cottage cheese
Vitamin E 0.08mg 0.17mg Brown rice
Vitamin D 0.1µg 0µg Cottage cheese
Manganese 0.002mg 0.974mg Brown rice
Selenium 9.7µg 5.8µg Cottage cheese
Vitamin B1 0.027mg 0.178mg Brown rice
Vitamin B2 0.163mg 0.069mg Cottage cheese
Vitamin B3 0.099mg 2.561mg Brown rice
Vitamin B5 0.557mg 0.38mg Cottage cheese
Vitamin B6 0.046mg 0.123mg Brown rice
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 0.2µg Brown rice
Folate 12µg 9µg Cottage cheese
Choline 18.4mg 9.2mg Cottage cheese
Saturated Fat 1.718g 0.26g Brown rice
Monounsaturated Fat 0.778g 0.369g Cottage cheese
Polyunsaturated fat 0.123g 0.366g Brown rice
Tryptophan 0.147mg 0.033mg Cottage cheese
Threonine 0.5mg 0.095mg Cottage cheese
Isoleucine 0.591mg 0.109mg Cottage cheese
Leucine 1.116mg 0.214mg Cottage cheese
Lysine 0.934mg 0.099mg Cottage cheese
Methionine 0.269mg 0.058mg Cottage cheese
Phenylalanine 0.577mg 0.133mg Cottage cheese
Valine 0.748mg 0.151mg Cottage cheese
Histidine 0.326mg 0.066mg Cottage cheese
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Brown rice
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%
Brown rice
Minerals Daily Need Coverage Score
23%
Cottage cheese
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 360mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.458g)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.