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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 for shallot is 23% higher.
  • Shallot has less sodium.
  • Cottage cheese has a lower glycemic index (10) than shallot (30).

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

Infographic

Cottage cheese vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more CalciumCalcium +124.3%
Contains more PhosphorusPhosphorus +165%
Contains more SeleniumSelenium +708.3%
Contains more MagnesiumMagnesium +162.5%
Contains more PotassiumPotassium +221.2%
Contains more IronIron +1614.3%
Contains more CopperCopper +203.4%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +14500%
~equal in Zinc ~0.4mg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +715%
Contains more Vitamin B5Vitamin B5 +92.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +62.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B3Vitamin B3 +102%
Contains more Vitamin B6Vitamin B6 +650%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +183.3%

All nutrients comparison - raw data values

Nutrient Cottage cheese Shallot DV% diff.
Vitamin B6 0.046mg 0.345mg 23%
Vitamin B12 0.43µg 0µg 18%
Protein 11.12g 2.5g 17%
Selenium 9.7µg 1.2µg 15%
Sodium 364mg 12mg 15%
Iron 0.07mg 1.2mg 14%
Phosphorus 159mg 60mg 14%
Manganese 0.002mg 0.292mg 13%
Fiber 0g 3.2g 13%
Vitamin B2 0.163mg 0.02mg 11%
Vitamin C 0mg 8mg 9%
Saturated fat 1.718g 0.017g 8%
Potassium 104mg 334mg 7%
Copper 0.029mg 0.088mg 7%
Fats 4.3g 0.1g 6%
Cholesterol 17mg 0mg 6%
Folate 12µg 34µg 6%
Calcium 83mg 37mg 5%
Vitamin B5 0.557mg 0.29mg 5%
Carbs 3.38g 16.8g 4%
Vitamin A 37µg 0µg 4%
Vitamin B1 0.027mg 0.06mg 3%
Magnesium 8mg 21mg 3%
Monounsaturated fat 0.778g 0.014g 2%
Vitamin K 0µg 0.8µg 1%
Polyunsaturated fat 0.123g 0.039g 1%
Choline 18.4mg 11.3mg 1%
Calories 98kcal 72kcal 1%
Vitamin B3 0.099mg 0.2mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 3.38g 13.6g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 7.87g N/A
Zinc 0.4mg 0.4mg 0%
Vitamin E 0.08mg 0.04mg 0%
Tryptophan 0.147mg 0.028mg 0%
Threonine 0.5mg 0.098mg 0%
Isoleucine 0.591mg 0.106mg 0%
Leucine 1.116mg 0.149mg 0%
Lysine 0.934mg 0.125mg 0%
Methionine 0.269mg 0.027mg 0%
Phenylalanine 0.577mg 0.081mg 0%
Valine 0.748mg 0.11mg 0%
Histidine 0.326mg 0.043mg 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
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 ProteinProtein +344.8%
Contains more FatsFats +4200%
Contains more OtherOther +76.3%
Contains more CarbsCarbs +397%
~equal in Water ~79.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +5457.1%
Contains more Poly. FatPolyunsaturated fat +215.4%
Contains less Sat. FatSaturated fat -99%

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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. 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.