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  6. Cottage cheese vs. Summer squash

Cottage cheese vs. Summer squash — In-Depth Nutrition Comparison

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Summary of differences between Cottage cheese and Summer squash

  • Cottage cheese has more Vitamin B12, Phosphorus, Selenium, Vitamin B5, and Calcium, while Summer squash has more Vitamin C, Vitamin B6, and Manganese.
  • Summer squash covers your daily need of Vitamin C 19% more than Cottage cheese.
  • The amount of Sodium in Summer squash is lower.

These are the specific foods used in this comparison Cheese, cottage, creamed, large or small curd and Squash, summer, all varieties, raw.

Infographic

Cottage cheese vs Summer squash 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
Summer squash
Summer squash
Contains more Calcium +453.3%
Contains more Phosphorus +318.4%
Contains more Zinc +37.9%
Contains more Selenium +4750%
Contains more Iron +400%
Contains more Magnesium +112.5%
Contains more Potassium +151.9%
Contains less Sodium -99.5%
Contains more Copper +75.9%
Contains more Manganese +8650%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +453.3%
Contains more Phosphorus +318.4%
Contains more Zinc +37.9%
Contains more Selenium +4750%
Contains more Iron +400%
Contains more Magnesium +112.5%
Contains more Potassium +151.9%
Contains less Sodium -99.5%
Contains more Copper +75.9%
Contains more Manganese +8650%

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
4
:
8
Summer squash
Summer squash
Contains more Vitamin D +∞%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B5 +259.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +42.9%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B3 +391.9%
Contains more Vitamin B6 +373.9%
Contains more Folate +141.7%
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B5 +259.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +42.9%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B3 +391.9%
Contains more Vitamin B6 +373.9%
Contains more Folate +141.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
4
:
1
Summer squash
Summer squash
Contains more Protein +819%
Contains more Fats +2288.9%
Contains more Other +127.4%
Contains more Water +18.6%
Equal in Carbs - 3.35
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
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +819%
Contains more Fats +2288.9%
Contains more Other +127.4%
Contains more Water +18.6%
Equal in Carbs - 3.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +4762.5%
Contains more Polyunsaturated fat +38.2%
Contains less Saturated Fat -97.4%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +4762.5%
Contains more Polyunsaturated fat +38.2%
Contains less Saturated Fat -97.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
3
Summer squash
Summer squash
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
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
Summer squash
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

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 Summer squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Summer squash Opinion
Net carbs 3.38g 2.25g Cottage cheese
Protein 11.12g 1.21g Cottage cheese
Fats 4.3g 0.18g Cottage cheese
Carbs 3.38g 3.35g Cottage cheese
Calories 98kcal 16kcal Cottage cheese
Fructose 0g 0.95g Summer squash
Sugar 2.67g 2.2g Summer squash
Fiber 0g 1.1g Summer squash
Calcium 83mg 15mg Cottage cheese
Iron 0.07mg 0.35mg Summer squash
Magnesium 8mg 17mg Summer squash
Phosphorus 159mg 38mg Cottage cheese
Potassium 104mg 262mg Summer squash
Sodium 364mg 2mg Summer squash
Zinc 0.4mg 0.29mg Cottage cheese
Copper 0.029mg 0.051mg Summer squash
Manganese 0.002mg 0.175mg Summer squash
Selenium 9.7µg 0.2µg Cottage cheese
Vitamin A 140IU 200IU Summer squash
Vitamin A RAE 37µg 10µg Cottage cheese
Vitamin E 0.08mg 0.12mg Summer squash
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0.027mg 0.048mg Summer squash
Vitamin B2 0.163mg 0.142mg Cottage cheese
Vitamin B3 0.099mg 0.487mg Summer squash
Vitamin B5 0.557mg 0.155mg Cottage cheese
Vitamin B6 0.046mg 0.218mg Summer squash
Folate 12µg 29µg Summer squash
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 3µg Summer squash
Tryptophan 0.147mg 0.011mg Cottage cheese
Threonine 0.5mg 0.028mg Cottage cheese
Isoleucine 0.591mg 0.042mg Cottage cheese
Leucine 1.116mg 0.069mg Cottage cheese
Lysine 0.934mg 0.065mg Cottage cheese
Methionine 0.269mg 0.017mg Cottage cheese
Phenylalanine 0.577mg 0.041mg Cottage cheese
Valine 0.748mg 0.053mg Cottage cheese
Histidine 0.326mg 0.025mg Cottage cheese
Cholesterol 17mg 0mg Summer squash
Saturated Fat 1.718g 0.044g Summer squash
Monounsaturated Fat 0.778g 0.016g Cottage cheese
Polyunsaturated fat 0.123g 0.089g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Summer squash
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
18%
Summer squash
Minerals Daily Need Coverage Score
23%
Cottage cheese
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 362mg)
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 1.674g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 3)
Which food is richer in minerals?
?
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.