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  6. Cottage cheese vs. Soy sauce

Cottage cheese vs. Soy sauce — In-Depth Nutrition Comparison

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A recap on differences between Cottage cheese and Soy sauce

  • Cottage cheese has more Vitamin B12, and Selenium, however, Soy sauce is higher in Manganese, Iron, Magnesium, Vitamin B3, Potassium, and Vitamin B6.
  • Soy sauce covers your daily Sodium needs 223% more than Cottage cheese.
  • Soy sauce has less Saturated Fat.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Soy sauce made from soy and wheat (shoyu).

Infographic

Cottage cheese vs Soy sauce 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
:
7
Soy sauce
Soy sauce
Contains more Calcium +151.5%
Contains less Sodium -93.4%
Contains more Selenium +1840%
Contains more Iron +1971.4%
Contains more Magnesium +825%
Contains more Potassium +318.3%
Contains more Zinc +117.5%
Contains more Copper +48.3%
Contains more Manganese +50800%
Equal in Phosphorus - 166
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +151.5%
Contains less Sodium -93.4%
Contains more Selenium +1840%
Contains more Iron +1971.4%
Contains more Magnesium +825%
Contains more Potassium +318.3%
Contains more Zinc +117.5%
Contains more Copper +48.3%
Contains more Manganese +50800%
Equal in Phosphorus - 166

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
5
:
5
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +87.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B3 +2118.2%
Contains more Vitamin B6 +221.7%
Contains more Folate +16.7%
Equal in Vitamin B2 - 0.165
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%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +87.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B3 +2118.2%
Contains more Vitamin B6 +221.7%
Contains more Folate +16.7%
Equal in Vitamin B2 - 0.165

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Soy sauce
Soy sauce
Contains more Protein +36.6%
Contains more Fats +654.4%
Contains more Water +12.1%
Contains more Carbs +45.9%
Contains more Other +978.7%
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
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Protein +36.6%
Contains more Fats +654.4%
Contains more Water +12.1%
Contains more Carbs +45.9%
Contains more Other +978.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +784.1%
Contains less Saturated Fat -95.8%
Contains more Polyunsaturated fat +113.8%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +784.1%
Contains less Saturated Fat -95.8%
Contains more Polyunsaturated fat +113.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Soy sauce
Soy sauce
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Cottage cheese
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Soy sauce
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Soy sauce Opinion
Net carbs 3.38g 4.13g Soy sauce
Protein 11.12g 8.14g Cottage cheese
Fats 4.3g 0.57g Cottage cheese
Carbs 3.38g 4.93g Soy sauce
Calories 98kcal 53kcal Cottage cheese
Sugar 2.67g 0.4g Soy sauce
Fiber 0g 0.8g Soy sauce
Calcium 83mg 33mg Cottage cheese
Iron 0.07mg 1.45mg Soy sauce
Magnesium 8mg 74mg Soy sauce
Phosphorus 159mg 166mg Soy sauce
Potassium 104mg 435mg Soy sauce
Sodium 364mg 5493mg Cottage cheese
Zinc 0.4mg 0.87mg Soy sauce
Copper 0.029mg 0.043mg Soy sauce
Manganese 0.002mg 1.018mg Soy sauce
Selenium 9.7µg 0.5µg Cottage cheese
Vitamin A 140IU 0IU Cottage cheese
Vitamin A RAE 37µg 0µg Cottage cheese
Vitamin E 0.08mg 0mg Cottage cheese
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin B1 0.027mg 0.033mg Soy sauce
Vitamin B2 0.163mg 0.165mg Soy sauce
Vitamin B3 0.099mg 2.196mg Soy sauce
Vitamin B5 0.557mg 0.297mg Cottage cheese
Vitamin B6 0.046mg 0.148mg Soy sauce
Folate 12µg 14µg Soy sauce
Vitamin B12 0.43µg 0µg Cottage cheese
Tryptophan 0.147mg 0.096mg Cottage cheese
Threonine 0.5mg 0.271mg Cottage cheese
Isoleucine 0.591mg 0.318mg Cottage cheese
Leucine 1.116mg 0.537mg Cottage cheese
Lysine 0.934mg 0.381mg Cottage cheese
Methionine 0.269mg 0.097mg Cottage cheese
Phenylalanine 0.577mg 0.353mg Cottage cheese
Valine 0.748mg 0.332mg Cottage cheese
Histidine 0.326mg 0.174mg Cottage cheese
Cholesterol 17mg 0mg Soy sauce
Saturated Fat 1.718g 0.073g Soy sauce
Monounsaturated Fat 0.778g 0.088g Cottage cheese
Polyunsaturated fat 0.123g 0.263g Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Soy sauce
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
12%
Soy sauce
Minerals Daily Need Coverage Score
23%
Cottage cheese
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 2.27g)
Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 1.645g)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 5129mg)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 5)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $1.4)
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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.