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  6. Cottage cheese vs. Spinach raw

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

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How are Cottage cheese and Spinach raw different?

  • Cottage cheese is higher in Vitamin B12, Selenium, and Phosphorus, however, Spinach raw is richer in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin C, and Magnesium.
  • Daily need coverage for Vitamin K from Spinach raw is 402% higher.

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

Infographic

Cottage cheese vs Spinach 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.
Cottage cheese
Cottage cheese
2
:
8
Spinach raw
Spinach raw
Contains more Phosphorus +224.5%
Contains more Selenium +870%
Contains more Calcium +19.3%
Contains more Iron +3771.4%
Contains more Magnesium +887.5%
Contains more Potassium +436.5%
Contains less Sodium -78.3%
Contains more Zinc +32.5%
Contains more Copper +348.3%
Contains more Manganese +44750%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +224.5%
Contains more Selenium +870%
Contains more Calcium +19.3%
Contains more Iron +3771.4%
Contains more Magnesium +887.5%
Contains more Potassium +436.5%
Contains less Sodium -78.3%
Contains more Zinc +32.5%
Contains more Copper +348.3%
Contains more Manganese +44750%

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
3
:
9
Spinach raw
Spinach raw
Contains more Vitamin D +∞%
Contains more Vitamin B5 +756.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +6597.9%
Contains more Vitamin E +2437.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +631.3%
Contains more Vitamin B6 +323.9%
Contains more Folate +1516.7%
Contains more Vitamin K +∞%
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +756.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +6597.9%
Contains more Vitamin E +2437.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +631.3%
Contains more Vitamin B6 +323.9%
Contains more Folate +1516.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
3
Spinach raw
Spinach raw
Contains more Protein +288.8%
Contains more Fats +1002.6%
Contains more Water +14.6%
Contains more Other +22%
Equal in Carbs - 3.63
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +288.8%
Contains more Fats +1002.6%
Contains more Water +14.6%
Contains more Other +22%
Equal in Carbs - 3.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +7680%
Contains less Saturated Fat -96.3%
Contains more Polyunsaturated fat +34.1%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +7680%
Contains less Saturated Fat -96.3%
Contains more Polyunsaturated fat +34.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
4
Spinach raw
Spinach raw
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
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
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%

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 Spinach raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Cottage cheese Spinach raw Opinion
Net carbs 3.38g 1.43g Cottage cheese
Protein 11.12g 2.86g Cottage cheese
Fats 4.3g 0.39g Cottage cheese
Carbs 3.38g 3.63g Spinach raw
Calories 98kcal 23kcal Cottage cheese
Fructose 0g 0.15g Spinach raw
Sugar 2.67g 0.42g Spinach raw
Fiber 0g 2.2g Spinach raw
Calcium 83mg 99mg Spinach raw
Iron 0.07mg 2.71mg Spinach raw
Magnesium 8mg 79mg Spinach raw
Phosphorus 159mg 49mg Cottage cheese
Potassium 104mg 558mg Spinach raw
Sodium 364mg 79mg Spinach raw
Zinc 0.4mg 0.53mg Spinach raw
Copper 0.029mg 0.13mg Spinach raw
Manganese 0.002mg 0.897mg Spinach raw
Selenium 9.7µg 1µg Cottage cheese
Vitamin A 140IU 9377IU Spinach raw
Vitamin A RAE 37µg 469µg Spinach raw
Vitamin E 0.08mg 2.03mg Spinach raw
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.027mg 0.078mg Spinach raw
Vitamin B2 0.163mg 0.189mg Spinach raw
Vitamin B3 0.099mg 0.724mg Spinach raw
Vitamin B5 0.557mg 0.065mg Cottage cheese
Vitamin B6 0.046mg 0.195mg Spinach raw
Folate 12µg 194µg Spinach raw
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 482.9µg Spinach raw
Tryptophan 0.147mg 0.039mg Cottage cheese
Threonine 0.5mg 0.122mg Cottage cheese
Isoleucine 0.591mg 0.147mg Cottage cheese
Leucine 1.116mg 0.223mg Cottage cheese
Lysine 0.934mg 0.174mg Cottage cheese
Methionine 0.269mg 0.053mg Cottage cheese
Phenylalanine 0.577mg 0.129mg Cottage cheese
Valine 0.748mg 0.161mg Cottage cheese
Histidine 0.326mg 0.064mg Cottage cheese
Cholesterol 17mg 0mg Spinach raw
Saturated Fat 1.718g 0.063g Spinach raw
Monounsaturated Fat 0.778g 0.01g Cottage cheese
Polyunsaturated fat 0.123g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
Minerals Daily Need Coverage Score
23%
Cottage cheese
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 285mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 1.655g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 22)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.