Cottage cheese vs. Tamale — In-Depth Nutrition Comparison
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How are cottage cheese and tamale different?
- Cottage cheese is higher in phosphorus, vitamin B5, selenium, and vitamin B2; however, tamale is richer in iron, fiber, zinc, vitamin B3, manganese, and vitamin B6.
- Daily need coverage for iron for tamale is 14% higher.
- Cottage cheese contains 3 times more vitamin B5 than tamale. While cottage cheese contains 0.557mg of vitamin B5, tamale contains only 0.205mg.
- Cottage cheese has a lower glycemic index (10) than tamale (82).
Cheese, cottage, creamed, large or small curd and Tamales (Navajo) are the varieties used in this article.
Infographic
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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.
| Contains more CalciumCalcium | +186.2% |
| Contains more PhosphorusPhosphorus | +60.6% |
| Contains less SodiumSodium | -14.8% |
| Contains more SeleniumSelenium | +61.7% |
| Contains more MagnesiumMagnesium | +175% |
| Contains more PotassiumPotassium | +26% |
| Contains more IronIron | +1642.9% |
| Contains more CopperCopper | +117.2% |
| Contains more ZincZinc | +270% |
| Contains more ManganeseManganese | +8600% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +103.8% |
| Contains more Vitamin B5Vitamin B5 | +171.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +85.2% |
| Contains more Vitamin B3Vitamin B3 | +1506.1% |
| Contains more Vitamin B6Vitamin B6 | +210.9% |
| Contains more Vitamin B12Vitamin B12 | +25.6% |
| Contains more FolateFolate | +25% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.07mg | 1.22mg | 14% |
| Fiber | 0g | 3.1g | 12% |
| Protein | 11.12g | 6.28g | 10% |
| Zinc | 0.4mg | 1.48mg | 10% |
| Phosphorus | 159mg | 99mg | 9% |
| Vitamin B3 | 0.099mg | 1.59mg | 9% |
| Manganese | 0.002mg | 0.174mg | 7% |
| Selenium | 9.7µg | 6µg | 7% |
| Vitamin B5 | 0.557mg | 0.205mg | 7% |
| Vitamin B6 | 0.046mg | 0.143mg | 7% |
| Vitamin B2 | 0.163mg | 0.08mg | 6% |
| Calcium | 83mg | 29mg | 5% |
| Vitamin B12 | 0.43µg | 0.54µg | 5% |
| Carbs | 3.38g | 18.12g | 5% |
| Monounsaturated fat | 0.778g | 2.739g | 5% |
| Starch | 12.27g | 5% | |
| Copper | 0.029mg | 0.063mg | 4% |
| Polyunsaturated fat | 0.123g | 0.688g | 4% |
| Vitamin A | 37µg | 0µg | 4% |
| Choline | 18.4mg | 3% | |
| Saturated fat | 1.718g | 2.396g | 3% |
| Calories | 98kcal | 153kcal | 3% |
| Fats | 4.3g | 6.12g | 3% |
| Sodium | 364mg | 427mg | 3% |
| Magnesium | 8mg | 22mg | 3% |
| Vitamin B1 | 0.027mg | 0.05mg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Folate | 12µg | 15µg | 1% |
| Vitamin E | 0.08mg | 0mg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Potassium | 104mg | 131mg | 1% |
| Net carbs | 3.38g | 15.02g | N/A |
| Cholesterol | 17mg | 17mg | 0% |
| Vitamin D | 3IU | 0% | |
| Sugar | 2.67g | 0.99g | N/A |
| Tryptophan | 0.147mg | 0.052mg | 0% |
| Threonine | 0.5mg | 0.239mg | 0% |
| Isoleucine | 0.591mg | 0.271mg | 0% |
| Leucine | 1.116mg | 0.568mg | 0% |
| Lysine | 0.934mg | 0.427mg | 0% |
| Methionine | 0.269mg | 0.15mg | 0% |
| Phenylalanine | 0.577mg | 0.275mg | 0% |
| Valine | 0.748mg | 0.318mg | 0% |
| Histidine | 0.326mg | 0.196mg | 0% |
| Fructose | 0g | 0.17g | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more ProteinProtein | +77.1% |
| Contains more WaterWater | +17.2% |
| Contains more FatsFats | +42.3% |
| Contains more CarbsCarbs | +436.1% |
~equal in
Other
~1.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains less Sat. FatSaturated fat | -28.3% |
| Contains more Mono. FatMonounsaturated fat | +252.1% |
| Contains more Poly. FatPolyunsaturated fat | +459.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.27 g
Sucrose:
0.4 g
Glucose:
0.21 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.22 g
Galactose:
0 g
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
