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  6. Cottage cheese vs. Soup beans

Cottage cheese vs. Soup beans — In-Depth Nutrition Comparison

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How are Cottage cheese and Soup beans different?

  • Cottage cheese is higher in Vitamin B12, Phosphorus, Vitamin B5, Vitamin B2, Calcium, and Selenium, however, Soup beans are richer in Fiber, Iron, Copper, and Manganese.
  • Daily need coverage for Fiber from Soup beans is 18% higher.
  • Cottage cheese contains 14 times more Vitamin B12 than Soup beans. While Cottage cheese contains 0.43µg of Vitamin B12, Soup beans contain only 0.03µg.

Cheese, cottage, creamed, large or small curd and Soup, bean with ham, canned, chunky, ready-to-serve are the varieties used in this article.

Infographic

Cottage cheese vs Soup beans 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
4
:
6
Soup beans
Soup beans
Contains more Calcium +159.4%
Contains more Phosphorus +169.5%
Contains more Selenium +40.6%
Contains more Iron +1800%
Contains more Magnesium +137.5%
Contains more Potassium +68.3%
Contains more Copper +451.7%
Contains more Manganese +14400%
Equal in Sodium - 400
Equal in Zinc - 0.44
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Soup beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 14% 26% 16% 53% 12% 54% 38% 38%
Contains more Calcium +159.4%
Contains more Phosphorus +169.5%
Contains more Selenium +40.6%
Contains more Iron +1800%
Contains more Magnesium +137.5%
Contains more Potassium +68.3%
Contains more Copper +451.7%
Contains more Manganese +14400%
Equal in Sodium - 400
Equal in Zinc - 0.44

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
:
5
Soup beans
Soup beans
Contains more Vitamin B2 +171.7%
Contains more Vitamin B5 +1292.5%
Contains more Vitamin B12 +1333.3%
Contains more Vitamin A +1061.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B3 +607.1%
Equal in Vitamin B6 - 0.05
Equal in Folate - 12
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%
Soup beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 98% 0% 0% 6% 15% 14% 14% 3% 12% 9% 4% 0%
Contains more Vitamin B2 +171.7%
Contains more Vitamin B5 +1292.5%
Contains more Vitamin B12 +1333.3%
Contains more Vitamin A +1061.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B3 +607.1%
Equal in Vitamin B6 - 0.05
Equal in Folate - 12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Soup beans
Soup beans
Contains more Protein +114.3%
Contains more Fats +22.9%
Contains more Carbs +230.2%
Equal in Water - 78.63
Equal in Other - 1.52
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
Soup beans
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more Protein +114.3%
Contains more Fats +22.9%
Contains more Carbs +230.2%
Equal in Water - 78.63
Equal in Other - 1.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
0
:
3
Soup beans
Soup beans
Contains less Saturated Fat -20.3%
Contains more Monounsaturated Fat +103.1%
Contains more Polyunsaturated fat +217.1%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Soup beans
41% 47% 12%
Saturated Fat: 1.37 g
Monounsaturated Fat: 1.58 g
Polyunsaturated fat: 0.39 g
Contains less Saturated Fat -20.3%
Contains more Monounsaturated Fat +103.1%
Contains more Polyunsaturated fat +217.1%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Soup beans Opinion
Net carbs 3.38g 6.56g Soup beans
Protein 11.12g 5.19g Cottage cheese
Fats 4.3g 3.5g Cottage cheese
Carbs 3.38g 11.16g Soup beans
Calories 98kcal 95kcal Cottage cheese
Sugar 2.67g Soup beans
Fiber 0g 4.6g Soup beans
Calcium 83mg 32mg Cottage cheese
Iron 0.07mg 1.33mg Soup beans
Magnesium 8mg 19mg Soup beans
Phosphorus 159mg 59mg Cottage cheese
Potassium 104mg 175mg Soup beans
Sodium 364mg 400mg Cottage cheese
Zinc 0.4mg 0.44mg Soup beans
Copper 0.029mg 0.16mg Soup beans
Manganese 0.002mg 0.29mg Soup beans
Selenium 9.7µg 6.9µg Cottage cheese
Vitamin A 140IU 1626IU Soup beans
Vitamin A RAE 37µg 81µg Soup beans
Vitamin E 0.08mg Cottage cheese
Vitamin D 3IU Cottage cheese
Vitamin D 0.1µg Cottage cheese
Vitamin C 0mg 1.8mg Soup beans
Vitamin B1 0.027mg 0.06mg Soup beans
Vitamin B2 0.163mg 0.06mg Cottage cheese
Vitamin B3 0.099mg 0.7mg Soup beans
Vitamin B5 0.557mg 0.04mg Cottage cheese
Vitamin B6 0.046mg 0.05mg Soup beans
Folate 12µg 12µg
Vitamin B12 0.43µg 0.03µg Cottage cheese
Tryptophan 0.147mg Cottage cheese
Threonine 0.5mg Cottage cheese
Isoleucine 0.591mg Cottage cheese
Leucine 1.116mg Cottage cheese
Lysine 0.934mg Cottage cheese
Methionine 0.269mg Cottage cheese
Phenylalanine 0.577mg Cottage cheese
Valine 0.748mg Cottage cheese
Histidine 0.326mg Cottage cheese
Cholesterol 17mg 9mg Soup beans
Saturated Fat 1.718g 1.37g Soup beans
Monounsaturated Fat 0.778g 1.58g Soup beans
Polyunsaturated fat 0.123g 0.39g Soup beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Soup beans
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
14%
Soup beans
Minerals Daily Need Coverage Score
23%
Cottage cheese
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 2.67g)
Which food is lower in Cholesterol?
Soup beans
Soup beans is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Soup beans
Soup beans is lower in Saturated Fat (difference - 0.348g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $2)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 54)
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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.