Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cottage cheese vs. Tamarind — In-Depth Nutrition Comparison

Compare

The main differences between cottage cheese and tamarind

  • Cottage cheese has more vitamin B12, selenium, and vitamin B5; however, tamarind has more iron, vitamin B1, fiber, magnesium, potassium, and vitamin B3.
  • Daily need coverage for iron for tamarind is 34% higher.
  • Tamarind is lower in sodium.
  • Tamarind has a higher glycemic index than cottage cheese.

Food types used in this article are Cheese, cottage, creamed, large or small curd and Tamarinds, raw.

Infographic

Cottage cheese vs Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more CalciumCalcium +12.2%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +40.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +646.2%
Contains more MagnesiumMagnesium +1050%
Contains more PotassiumPotassium +503.8%
Contains more IronIron +3900%
Contains more CopperCopper +196.6%
Contains less SodiumSodium -92.3%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin AVitamin A +1750%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +289.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +114%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +1485.2%
Contains more Vitamin B3Vitamin B3 +1857.6%
Contains more Vitamin B6Vitamin B6 +43.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +16.7%
~equal in Vitamin B2 ~0.152mg

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
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +297.1%
Contains more FatsFats +616.7%
Contains more WaterWater +154.1%
Contains more CarbsCarbs +1749.1%
Contains more OtherOther +91.5%

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Mono. FatMonounsaturated fat +329.8%
Contains more Poly. FatPolyunsaturated fat +108.5%
Contains less Sat. FatSaturated fat -84.2%

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 Tamarind
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Tamarind DV% diff.
Iron 0.07mg 2.8mg 34%
Vitamin B1 0.027mg 0.428mg 33%
Carbs 3.38g 62.5g 20%
Magnesium 8mg 92mg 20%
Fiber 0g 5.1g 20%
Vitamin B12 0.43µg 0µg 18%
Protein 11.12g 2.8g 17%
Selenium 9.7µg 1.3µg 15%
Potassium 104mg 628mg 15%
Sodium 364mg 28mg 15%
Vitamin B3 0.099mg 1.938mg 11%
Vitamin B5 0.557mg 0.143mg 8%
Phosphorus 159mg 113mg 7%
Saturated fat 1.718g 0.272g 7%
Calories 98kcal 239kcal 7%
Cholesterol 17mg 0mg 6%
Fats 4.3g 0.6g 6%
Copper 0.029mg 0.086mg 6%
Vitamin A 37µg 2µg 4%
Vitamin C 0mg 3.5mg 4%
Zinc 0.4mg 0.1mg 3%
Choline 18.4mg 8.6mg 2%
Vitamin B6 0.046mg 0.066mg 2%
Vitamin K 0µg 2.8µg 2%
Vitamin B2 0.163mg 0.152mg 1%
Calcium 83mg 74mg 1%
Vitamin D 0.1µg 0µg 1%
Folate 12µg 14µg 1%
Monounsaturated fat 0.778g 0.181g 1%
Net carbs 3.38g 57.4g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 38.8g N/A
Vitamin E 0.08mg 0.1mg 0%
Manganese 0.002mg 0%
Polyunsaturated fat 0.123g 0.059g 0%
Tryptophan 0.147mg 0.018mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0.139mg 0%
Methionine 0.269mg 0.014mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

Which food is preferable for your diet?

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

People also compare

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%
Tamarind
Minerals Daily Need Coverage Score
23%
Cottage cheese
34%
Tamarind

Comparison summary

Which food is lower in Cholesterol?
Tamarind
Tamarind is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 336mg)
Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 1.446g)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 36.13g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 13)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $1)
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.
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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.