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  6. Cottage cheese vs. Soybean raw

Cottage cheese vs. Soybean raw — In-Depth Nutrition Comparison

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Significant differences between cottage cheese and soybean raw

  • The amount of iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, potassium, and zinc in soybean raw is higher than in cottage cheese.
  • Soybean raw covers your daily iron needs 195% more than cottage cheese.

Specific food types used in this comparison are Cheese, cottage, creamed, large or small curd and Soybeans, mature seeds, raw.

Infographic

Cottage cheese vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +3400%
Contains more CalciumCalcium +233.7%
Contains more PotassiumPotassium +1627.9%
Contains more IronIron +22328.6%
Contains more CopperCopper +5617.2%
Contains more ZincZinc +1122.5%
Contains more PhosphorusPhosphorus +342.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +125750%
Contains more SeleniumSelenium +83.5%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +3600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +962.5%
Contains more Vitamin B1Vitamin B1 +3137%
Contains more Vitamin B2Vitamin B2 +433.7%
Contains more Vitamin B3Vitamin B3 +1539.4%
Contains more Vitamin B5Vitamin B5 +42.4%
Contains more Vitamin B6Vitamin B6 +719.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3025%
Contains more CholineCholine +529.9%

All nutrients comparison - raw data values

Nutrient Cottage cheese Soybean raw DV% diff.
Iron 0.07mg 15.7mg 195%
Copper 0.029mg 1.658mg 181%
Manganese 0.002mg 2.517mg 109%
Folate 12µg 375µg 91%
Phosphorus 159mg 704mg 78%
Polyunsaturated fat 0.123g 11.255g 74%
Vitamin B1 0.027mg 0.874mg 71%
Magnesium 8mg 280mg 65%
Vitamin B2 0.163mg 0.87mg 54%
Protein 11.12g 36.49g 51%
Potassium 104mg 1797mg 50%
Zinc 0.4mg 4.89mg 41%
Vitamin K 0µg 47µg 39%
Fiber 0g 9.3g 37%
Vitamin B6 0.046mg 0.377mg 25%
Fats 4.3g 19.94g 24%
Calcium 83mg 277mg 19%
Vitamin B12 0.43µg 0µg 18%
Choline 18.4mg 115.9mg 18%
Calories 98kcal 446kcal 17%
Sodium 364mg 2mg 16%
Selenium 9.7µg 17.8µg 15%
Vitamin B3 0.099mg 1.623mg 10%
Monounsaturated fat 0.778g 4.404g 9%
Carbs 3.38g 30.16g 9%
Vitamin C 0mg 6mg 7%
Cholesterol 17mg 0mg 6%
Saturated fat 1.718g 2.884g 5%
Vitamin B5 0.557mg 0.793mg 5%
Vitamin E 0.08mg 0.85mg 5%
Vitamin A 37µg 1µg 4%
Vitamin D 0.1µg 0µg 1%
Net carbs 3.38g 20.86g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 7.33g N/A
Tryptophan 0.147mg 0.591mg 0%
Threonine 0.5mg 1.766mg 0%
Isoleucine 0.591mg 1.971mg 0%
Leucine 1.116mg 3.309mg 0%
Lysine 0.934mg 2.706mg 0%
Methionine 0.269mg 0.547mg 0%
Phenylalanine 0.577mg 2.122mg 0%
Valine 0.748mg 2.029mg 0%
Histidine 0.326mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +834.3%
Contains more ProteinProtein +228.1%
Contains more FatsFats +363.7%
Contains more CarbsCarbs +792.3%
Contains more OtherOther +245.4%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -40.4%
Contains more Mono. FatMonounsaturated fat +466.1%
Contains more Poly. FatPolyunsaturated fat +9050.4%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.