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Cottage cheese vs. Wheat — In-Depth Nutrition Comparison

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How are cottage cheese and wheat different?

  • Wheat is higher than cottage cheese in selenium, manganese, copper, phosphorus, iron, vitamin B3, zinc, vitamin B1, magnesium, and vitamin B6.
  • Wheat covers your daily need for selenium, 145% more than cottage cheese.
  • Wheat has a higher glycemic index (50) than cottage cheese (10).

Cheese, cottage, creamed, large or small curd and Wheat, durum types were used in this article.

Infographic

Cottage cheese vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +144.1%
Contains more MagnesiumMagnesium +1700%
Contains more PotassiumPotassium +314.4%
Contains more IronIron +4928.6%
Contains more CopperCopper +1806.9%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +219.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +150500%
Contains more SeleniumSelenium +821.6%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1451.9%
Contains more Vitamin B3Vitamin B3 +6706.1%
Contains more Vitamin B5Vitamin B5 +67.9%
Contains more Vitamin B6Vitamin B6 +810.9%
Contains more FolateFolate +258.3%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Wheat DV% diff.
Selenium 9.7µg 89.4µg 145%
Manganese 0.002mg 3.012mg 131%
Copper 0.029mg 0.553mg 58%
Phosphorus 159mg 508mg 50%
Iron 0.07mg 3.52mg 43%
Vitamin B3 0.099mg 6.738mg 41%
Zinc 0.4mg 4.16mg 34%
Vitamin B1 0.027mg 0.419mg 33%
Magnesium 8mg 144mg 32%
Vitamin B6 0.046mg 0.419mg 29%
Carbs 3.38g 71.13g 23%
Vitamin B12 0.43µg 0µg 18%
Sodium 364mg 2mg 16%
Calories 98kcal 339kcal 12%
Potassium 104mg 431mg 10%
Folate 12µg 43µg 8%
Vitamin B5 0.557mg 0.935mg 8%
Saturated fat 1.718g 0.454g 6%
Polyunsaturated fat 0.123g 0.978g 6%
Cholesterol 17mg 0mg 6%
Calcium 83mg 34mg 5%
Protein 11.12g 13.68g 5%
Vitamin A 37µg 0µg 4%
Fats 4.3g 2.47g 3%
Choline 18.4mg 3%
Vitamin B2 0.163mg 0.121mg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.08mg 1%
Monounsaturated fat 0.778g 0.344g 1%
Net carbs 3.38g 71.13g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g N/A
Tryptophan 0.147mg 0.176mg 0%
Threonine 0.5mg 0.366mg 0%
Isoleucine 0.591mg 0.533mg 0%
Leucine 1.116mg 0.934mg 0%
Lysine 0.934mg 0.303mg 0%
Methionine 0.269mg 0.221mg 0%
Phenylalanine 0.577mg 0.681mg 0%
Valine 0.748mg 0.594mg 0%
Histidine 0.326mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +74.1%
Contains more WaterWater +629.3%
Contains more ProteinProtein +23%
Contains more CarbsCarbs +2004.4%
Contains more OtherOther +26.2%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +126.2%
Contains less Sat. FatSaturated fat -73.6%
Contains more Poly. FatPolyunsaturated fat +695.1%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.