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  6. Cottage cheese vs. Shallot

Cottage cheese vs. Shallot — In-Depth Nutrition Comparison

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How are Cottage cheese and Shallot different?

  • Cottage cheese is higher in Vitamin B12, Selenium, Phosphorus, and Vitamin B2, however, Shallot is richer in Vitamin B6, Iron, Fiber, Manganese, and Vitamin C.
  • Daily need coverage for Vitamin B6 from Shallot is 23% higher.
  • Shallot has less Sodium.

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

Infographic

Cottage cheese vs Shallot 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
3
:
6
Shallot
Shallot
Contains more Calcium +124.3%
Contains more Phosphorus +165%
Contains more Selenium +708.3%
Contains more Iron +1614.3%
Contains more Magnesium +162.5%
Contains more Potassium +221.2%
Contains less Sodium -96.7%
Contains more Copper +203.4%
Contains more Manganese +14500%
Equal in Zinc - 0.4
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +124.3%
Contains more Phosphorus +165%
Contains more Selenium +708.3%
Contains more Iron +1614.3%
Contains more Magnesium +162.5%
Contains more Potassium +221.2%
Contains less Sodium -96.7%
Contains more Copper +203.4%
Contains more Manganese +14500%
Equal in Zinc - 0.4

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
:
6
Shallot
Shallot
Contains more Vitamin A +3400%
Contains more Vitamin E +100%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +715%
Contains more Vitamin B5 +92.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B3 +102%
Contains more Vitamin B6 +650%
Contains more Folate +183.3%
Contains more Vitamin K +∞%
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%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +3400%
Contains more Vitamin E +100%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +715%
Contains more Vitamin B5 +92.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B3 +102%
Contains more Vitamin B6 +650%
Contains more Folate +183.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Shallot
Shallot
Contains more Protein +344.8%
Contains more Fats +4200%
Contains more Other +76.3%
Contains more Carbs +397%
Equal in Water - 79.8
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
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Protein +344.8%
Contains more Fats +4200%
Contains more Other +76.3%
Contains more Carbs +397%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Shallot
Shallot
Contains more Monounsaturated Fat +5457.1%
Contains more Polyunsaturated fat +215.4%
Contains less Saturated Fat -99%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +5457.1%
Contains more Polyunsaturated fat +215.4%
Contains less Saturated Fat -99%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Shallot Opinion
Net carbs 3.38g 13.6g Shallot
Protein 11.12g 2.5g Cottage cheese
Fats 4.3g 0.1g Cottage cheese
Carbs 3.38g 16.8g Shallot
Calories 98kcal 72kcal Cottage cheese
Sugar 2.67g 7.87g Cottage cheese
Fiber 0g 3.2g Shallot
Calcium 83mg 37mg Cottage cheese
Iron 0.07mg 1.2mg Shallot
Magnesium 8mg 21mg Shallot
Phosphorus 159mg 60mg Cottage cheese
Potassium 104mg 334mg Shallot
Sodium 364mg 12mg Shallot
Zinc 0.4mg 0.4mg
Copper 0.029mg 0.088mg Shallot
Manganese 0.002mg 0.292mg Shallot
Selenium 9.7µg 1.2µg Cottage cheese
Vitamin A 140IU 4IU 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 C 0mg 8mg Shallot
Vitamin B1 0.027mg 0.06mg Shallot
Vitamin B2 0.163mg 0.02mg Cottage cheese
Vitamin B3 0.099mg 0.2mg Shallot
Vitamin B5 0.557mg 0.29mg Cottage cheese
Vitamin B6 0.046mg 0.345mg Shallot
Folate 12µg 34µg Shallot
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 0.8µg Shallot
Tryptophan 0.147mg 0.028mg Cottage cheese
Threonine 0.5mg 0.098mg Cottage cheese
Isoleucine 0.591mg 0.106mg Cottage cheese
Leucine 1.116mg 0.149mg Cottage cheese
Lysine 0.934mg 0.125mg Cottage cheese
Methionine 0.269mg 0.027mg Cottage cheese
Phenylalanine 0.577mg 0.081mg Cottage cheese
Valine 0.748mg 0.11mg Cottage cheese
Histidine 0.326mg 0.043mg Cottage cheese
Cholesterol 17mg 0mg Shallot
Saturated Fat 1.718g 0.017g Shallot
Monounsaturated Fat 0.778g 0.014g Cottage cheese
Polyunsaturated fat 0.123g 0.039g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Shallot
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
15%
Shallot
Minerals Daily Need Coverage Score
23%
Cottage cheese
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 352mg)
Which food is lower in Cholesterol?
Shallot
Shallot is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 1.701g)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $1.7)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 20)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.