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  6. Cottage cheese vs. Sapodilla

Cottage cheese vs. Sapodilla — In-Depth Nutrition Comparison

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A recap on differences between cottage cheese and sapodillas

  • Cottage cheese has more phosphorus, vitamin B12, selenium, and vitamin B2; however, sapodillas are higher in fiber, vitamin C, iron, and copper.
  • Sapodillas cover your daily fiber needs 21% more than cottage cheese.
  • Sapodillas have less sodium.
  • The glycemic index of sapodillas is higher.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Sapodilla, raw.

Infographic

Cottage cheese vs Sapodilla 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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Contains more CalciumCalcium +295.2%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +1225%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1516.7%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +85.6%
Contains more IronIron +1042.9%
Contains more CopperCopper +196.6%
Contains less SodiumSodium -96.7%

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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
Contains more Vitamin AVitamin A +1133.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +715%
Contains more Vitamin B5Vitamin B5 +121%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +102%
Contains more FolateFolate +16.7%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Sapodilla DV% diff.
Phosphorus 159mg 12mg 21%
Fiber 0g 5.3g 21%
Protein 11.12g 0.44g 21%
Vitamin B12 0.43µg 0µg 18%
Selenium 9.7µg 0.6µg 17%
Vitamin C 0mg 14.7mg 16%
Sodium 364mg 12mg 15%
Vitamin B2 0.163mg 0.02mg 11%
Iron 0.07mg 0.8mg 9%
Saturated fat 1.718g 0.194g 7%
Vitamin B5 0.557mg 0.252mg 6%
Carbs 3.38g 19.96g 6%
Copper 0.029mg 0.086mg 6%
Calcium 83mg 21mg 6%
Cholesterol 17mg 0mg 6%
Fats 4.3g 1.1g 5%
Vitamin A 37µg 3µg 4%
Potassium 104mg 193mg 3%
Zinc 0.4mg 0.1mg 3%
Choline 18.4mg 3%
Vitamin B1 0.027mg 0mg 2%
Vitamin B6 0.046mg 0.037mg 1%
Folate 12µg 14µg 1%
Vitamin B3 0.099mg 0.2mg 1%
Calories 98kcal 83kcal 1%
Vitamin D 0.1µg 1%
Vitamin E 0.08mg 1%
Polyunsaturated fat 0.123g 0.011g 1%
Magnesium 8mg 12mg 1%
Monounsaturated fat 0.778g 0.521g 1%
Net carbs 3.38g 14.66g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Manganese 0.002mg 0%
Tryptophan 0.147mg 0.005mg 0%
Threonine 0.5mg 0.012mg 0%
Isoleucine 0.591mg 0.015mg 0%
Leucine 1.116mg 0.024mg 0%
Lysine 0.934mg 0.039mg 0%
Methionine 0.269mg 0.003mg 0%
Phenylalanine 0.577mg 0.013mg 0%
Valine 0.748mg 0.016mg 0%
Histidine 0.326mg 0.016mg 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
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more ProteinProtein +2427.3%
Contains more FatsFats +290.9%
Contains more OtherOther +182%
Contains more CarbsCarbs +490.5%
~equal in Water ~78g

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
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +49.3%
Contains more Poly. FatPolyunsaturated fat +1018.2%
Contains less Sat. FatSaturated fat -88.7%

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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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.