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  6. Cottage cheese vs. Sockeye salmon

Cottage cheese vs. Sockeye salmon — In-Depth Nutrition Comparison

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How are cottage cheese and sockeye salmon different?

  • Sockeye salmon is higher than cottage cheese in vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, phosphorus, choline, and vitamin B5.
  • Sockeye salmon covers your daily need for vitamin B12, 168% more than cottage cheese.
  • Cottage cheese contains 4 times more sodium than sockeye salmon. Cottage cheese contains 364mg of sodium, while sockeye salmon contains 92mg.

Cheese, cottage, creamed, large or small curd and Fish, salmon, sockeye, cooked, dry heat types were used in this article.

Infographic

Cottage cheese vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +654.5%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +319.2%
Contains more IronIron +642.9%
Contains more CopperCopper +162.1%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +91.8%
Contains less SodiumSodium -74.7%
Contains more ManganeseManganese +550%
Contains more SeleniumSelenium +266%

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more FolateFolate +71.4%
Contains more Vitamin AVitamin A +56.8%
Contains more Vitamin EVitamin E +1137.5%
Contains more Vitamin DVitamin D +16600%
Contains more Vitamin B1Vitamin B1 +481.5%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B3Vitamin B3 +10125.3%
Contains more Vitamin B5Vitamin B5 +128.7%
Contains more Vitamin B6Vitamin B6 +1697.8%
Contains more Vitamin B12Vitamin B12 +939.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +512%
~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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.5%
Contains more OtherOther +127.4%
Contains more ProteinProtein +138.1%
Contains more FatsFats +29.5%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -43.6%
Contains more Mono. FatMonounsaturated fat +139.6%
Contains more Poly. FatPolyunsaturated fat +978.9%

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 Sockeye salmon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cottage cheese Sockeye salmon DV% diff.
Vitamin B12 0.43µg 4.47µg 168%
Vitamin D 3IU 670IU 83%
Vitamin D 0.1µg 16.7µg 83%
Vitamin B3 0.099mg 10.123mg 63%
Vitamin B6 0.046mg 0.827mg 60%
Selenium 9.7µg 35.5µg 47%
Protein 11.12g 26.48g 31%
Phosphorus 159mg 305mg 21%
Choline 18.4mg 112.6mg 17%
Cholesterol 17mg 61mg 15%
Vitamin B5 0.557mg 1.274mg 14%
Sodium 364mg 92mg 12%
Vitamin B1 0.027mg 0.157mg 11%
Potassium 104mg 436mg 10%
Polyunsaturated fat 0.123g 1.327g 8%
Calcium 83mg 11mg 7%
Magnesium 8mg 36mg 7%
Iron 0.07mg 0.52mg 6%
Vitamin E 0.08mg 0.99mg 6%
Vitamin B2 0.163mg 0.246mg 6%
Copper 0.029mg 0.076mg 5%
Saturated fat 1.718g 0.969g 3%
Monounsaturated fat 0.778g 1.864g 3%
Calories 98kcal 156kcal 3%
Vitamin A 37µg 58µg 2%
Fats 4.3g 5.57g 2%
Zinc 0.4mg 0.55mg 1%
Folate 12µg 7µg 1%
Carbs 3.38g 0g 1%
Net carbs 3.38g 0g N/A
Sugar 2.67g 0g N/A
Manganese 0.002mg 0.013mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.147mg 0.335mg 0%
Threonine 0.5mg 1.247mg 0%
Isoleucine 0.591mg 1.274mg 0%
Leucine 1.116mg 2.185mg 0%
Lysine 0.934mg 2.574mg 0%
Methionine 0.269mg 0.858mg 0%
Phenylalanine 0.577mg 1.086mg 0%
Valine 0.748mg 1.461mg 0%
Histidine 0.326mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
23%
Cottage cheese
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 272mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.749g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 44mg)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $11)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.