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  6. Cottage cheese vs. Welsh onion

Cottage cheese vs. Welsh onion — In-Depth Nutrition Comparison

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A recap on differences between cottage cheese and welsh onion

  • Cottage cheese has more vitamin B12, selenium, and phosphorus; however, welsh onion is higher in vitamin K, vitamin C, vitamin A, iron, and fiber.
  • Welsh onion covers your daily vitamin K needs 161% more than cottage cheese.
  • Welsh onion has less saturated fat.
  • The glycemic index of welsh onion is higher.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Onions, welsh, raw.

Infographic

Cottage cheese vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +361.1%
Contains more PhosphorusPhosphorus +224.5%
Contains more SeleniumSelenium +1516.7%
Contains more MagnesiumMagnesium +187.5%
Contains more PotassiumPotassium +103.8%
Contains more IronIron +1642.9%
Contains more CopperCopper +141.4%
Contains more ZincZinc +30%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +6750%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +81.1%
Contains more Vitamin B5Vitamin B5 +229.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +247.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +537.5%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B3Vitamin B3 +304%
Contains more Vitamin B6Vitamin B6 +56.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%

All nutrients comparison - raw data values

Nutrient Cottage cheese Welsh onion DV% diff.
Vitamin K 0µg 193.4µg 161%
Vitamin C 0mg 27mg 30%
Vitamin B12 0.43µg 0µg 18%
Protein 11.12g 1.9g 18%
Selenium 9.7µg 0.6µg 17%
Phosphorus 159mg 49mg 16%
Sodium 364mg 17mg 15%
Iron 0.07mg 1.22mg 14%
Fiber 0g 2.4g 10%
Saturated fat 1.718g 0.067g 8%
Vitamin B5 0.557mg 0.169mg 8%
Calcium 83mg 18mg 7%
Vitamin B2 0.163mg 0.09mg 6%
Manganese 0.002mg 0.137mg 6%
Cholesterol 17mg 0mg 6%
Fats 4.3g 0.4g 6%
Copper 0.029mg 0.07mg 5%
Magnesium 8mg 23mg 4%
Vitamin A 37µg 4%
Calories 98kcal 34kcal 3%
Vitamin E 0.08mg 0.51mg 3%
Potassium 104mg 212mg 3%
Choline 18.4mg 5.3mg 2%
Vitamin B1 0.027mg 0.05mg 2%
Monounsaturated fat 0.778g 0.056g 2%
Vitamin B3 0.099mg 0.4mg 2%
Vitamin B6 0.046mg 0.072mg 2%
Vitamin D 0.1µg 0µg 1%
Zinc 0.4mg 0.52mg 1%
Carbs 3.38g 6.5g 1%
Folate 12µg 16µg 1%
Net carbs 3.38g 4.1g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 2.18g N/A
Polyunsaturated fat 0.123g 0.156g 0%
Tryptophan 0.147mg 0.021mg 0%
Threonine 0.5mg 0.074mg 0%
Isoleucine 0.591mg 0.081mg 0%
Leucine 1.116mg 0.113mg 0%
Lysine 0.934mg 0.095mg 0%
Methionine 0.269mg 0.021mg 0%
Phenylalanine 0.577mg 0.061mg 0%
Valine 0.748mg 0.084mg 0%
Histidine 0.326mg 0.033mg 0%

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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +485.3%
Contains more FatsFats +975%
Contains more OtherOther +101.4%
Contains more CarbsCarbs +92.3%
Contains more WaterWater +13.4%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +1289.3%
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +26.8%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.