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Cottage cheese vs. Vegetable oil — In-Depth Nutrition Comparison

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What are the differences between cottage cheese and vegetable oil?

  • Cottage cheese is higher in phosphorus, vitamin B12, selenium, vitamin B2, vitamin B5, and calcium, yet vegetable oil is higher in vitamin E and vitamin K.
  • Vegetable oil's daily need coverage for vitamin E is 98% more.
  • The amount of sodium in vegetable oil is lower.

We used Cheese, cottage, creamed, large or small curd and Oil, corn, peanut, and olive types in this article.

Infographic

Cottage cheese vs Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +85.7%
Contains less SodiumSodium -100%

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 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +9100%
Contains more Vitamin EVitamin E +18375%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +2225.6%

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +6073.9%
Contains more Poly. FatPolyunsaturated fat +26756.1%

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 Vegetable oil
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cottage cheese Vegetable oil DV% diff.
Polyunsaturated fat 0.123g 33.033g 219%
Fats 4.3g 100g 147%
Monounsaturated fat 0.778g 48.033g 118%
Vitamin E 0.08mg 14.78mg 98%
Saturated fat 1.718g 14.367g 57%
Calories 98kcal 884kcal 39%
Phosphorus 159mg 0mg 23%
Protein 11.12g 0g 22%
Selenium 9.7µg 0µg 18%
Vitamin B12 0.43µg 0µg 18%
Vitamin K 0µg 21µg 18%
Sodium 364mg 0mg 16%
Vitamin B2 0.163mg 0mg 13%
Vitamin B5 0.557mg 0mg 11%
Calcium 83mg 0mg 8%
Cholesterol 17mg 0mg 6%
Vitamin A 37µg 0µg 4%
Vitamin B6 0.046mg 0mg 4%
Copper 0.029mg 0mg 3%
Zinc 0.4mg 0.02mg 3%
Folate 12µg 0µg 3%
Potassium 104mg 0mg 3%
Choline 18.4mg 0.2mg 3%
Vitamin B1 0.027mg 0mg 2%
Magnesium 8mg 0mg 2%
Vitamin B3 0.099mg 0mg 1%
Vitamin D 0.1µg 0µg 1%
Iron 0.07mg 0.13mg 1%
Carbs 3.38g 0g 1%
Net carbs 3.38g 0g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 0g N/A
Manganese 0.002mg 0mg 0%
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 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 Vegetable oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Vegetable oil
Minerals Daily Need Coverage Score
23%
Cottage cheese
1%
Vegetable oil

Comparison summary

Which food is lower in Cholesterol?
Vegetable oil
Vegetable oil is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 364mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 10)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $0.7)
Which food is lower in Saturated fat?
Cottage cheese
Cottage cheese is lower in Saturated fat (difference - 12.649g)
Which food is richer in minerals?
Cottage cheese
Cottage cheese is relatively richer in minerals
Which food is richer in vitamins?
Cottage cheese
Cottage cheese is relatively richer in vitamins

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.