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  6. Cottage cheese vs. Roe

Cottage cheese vs. Roe — In-Depth Nutrition Comparison

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How are cottage cheese and roe different?

  • Roe has more vitamin B12, selenium, vitamin B2, phosphorus, vitamin B1, folate, vitamin C, vitamin B3, and vitamin B5 than cottage cheese.
  • Daily need coverage for vitamin B12 for roe is 463% higher.
  • Cottage cheese has less cholesterol.
  • Cottage cheese has a lower glycemic index (10) than roe (27).

Cheese, cottage, creamed, large or small curd and Fish, roe, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Cottage cheese vs Roe 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%
Roe
Roe
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more CalciumCalcium +196.4%
Contains more MagnesiumMagnesium +225%
Contains more PotassiumPotassium +172.1%
Contains more IronIron +1000%
Contains more CopperCopper +341.4%
Contains more ZincZinc +220%
Contains more PhosphorusPhosphorus +223.9%
Contains less SodiumSodium -67.9%
Contains more ManganeseManganese +550%
Contains more SeleniumSelenium +433%

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%
Roe
Roe
9
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +145.9%
Contains more Vitamin B1Vitamin B1 +925.9%
Contains more Vitamin B2Vitamin B2 +482.2%
Contains more Vitamin B3Vitamin B3 +2114.1%
Contains more Vitamin B5Vitamin B5 +107.2%
Contains more Vitamin B6Vitamin B6 +302.2%
Contains more Vitamin B12Vitamin B12 +2583.7%
Contains more FolateFolate +666.7%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Roe DV% diff.
Vitamin B12 0.43µg 11.54µg 463%
Cholesterol 17mg 479mg 154%
Selenium 9.7µg 51.7µg 76%
Vitamin B2 0.163mg 0.949mg 60%
Phosphorus 159mg 515mg 51%
Protein 11.12g 28.62g 35%
Polyunsaturated fat 0.123g 3.404g 22%
Vitamin B1 0.027mg 0.277mg 21%
Folate 12µg 92µg 20%
Vitamin C 0mg 16.4mg 18%
Vitamin B3 0.099mg 2.192mg 13%
Vitamin B5 0.557mg 1.154mg 12%
Vitamin B6 0.046mg 0.185mg 11%
Copper 0.029mg 0.128mg 11%
Sodium 364mg 117mg 11%
Iron 0.07mg 0.77mg 9%
Zinc 0.4mg 1.28mg 8%
Calcium 83mg 28mg 6%
Vitamin A 37µg 91µg 6%
Fats 4.3g 8.23g 6%
Calories 98kcal 204kcal 5%
Potassium 104mg 283mg 5%
Magnesium 8mg 26mg 4%
Choline 18.4mg 3%
Monounsaturated fat 0.778g 2.129g 3%
Vitamin D 0.1µg 1%
Vitamin E 0.08mg 1%
Saturated fat 1.718g 1.866g 1%
Carbs 3.38g 1.92g 0%
Net carbs 3.38g 1.92g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Manganese 0.002mg 0.013mg 0%
Tryptophan 0.147mg 0.375mg 0%
Threonine 0.5mg 1.305mg 0%
Isoleucine 0.591mg 1.465mg 0%
Leucine 1.116mg 2.509mg 0%
Lysine 0.934mg 2.179mg 0%
Methionine 0.269mg 0.71mg 0%
Phenylalanine 0.577mg 1.401mg 0%
Valine 0.748mg 1.676mg 0%
Histidine 0.326mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g N/A

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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +76%
Contains more WaterWater +36.1%
Contains more ProteinProtein +157.4%
Contains more FatsFats +91.4%
Contains more OtherOther +84.4%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +173.7%
Contains more Poly. FatPolyunsaturated fat +2667.5%
~equal in Saturated fat ~1.866g

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.