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Cod vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the differences between cod and cottage cheese?

  • Cod is richer than cottage cheese in vitamin B5, selenium, vitamin B12, vitamin B6, vitamin B3, potassium, and choline.
  • Cod's daily need coverage for vitamin B5 is 3049% more.
  • Cod has 21 times more vitamin B3 than cottage cheese. While cod has 2.063mg of vitamin B3, cottage cheese has only 0.099mg.
  • The amount of cholesterol in cottage cheese is lower.

We used Fish, cod, Atlantic, raw and Cheese, cottage, creamed, large or small curd types in this article.

Infographic

Cod vs Cottage cheese 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.
Cod
Cod
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +297.1%
Contains more IronIron +442.9%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +27.7%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +650%
Contains more SeleniumSelenium +241.2%
Contains more CalciumCalcium +418.8%
~equal in Copper ~0.029mg

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.
Cod
Cod
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin DVitamin D +800%
Contains more Vitamin B1Vitamin B1 +181.5%
Contains more Vitamin B3Vitamin B3 +1983.8%
Contains more Vitamin B5Vitamin B5 +27368.6%
Contains more Vitamin B6Vitamin B6 +432.6%
Contains more Vitamin B12Vitamin B12 +111.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +254.3%
Contains more Vitamin AVitamin A +208.3%
Contains more Vitamin B2Vitamin B2 +150.8%
Contains more FolateFolate +71.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +60.2%
Contains more FatsFats +541.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +370%
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Poly. FatPolyunsaturated fat +87.8%
Contains more Mono. FatMonounsaturated fat +727.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Cottage cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cod Cottage cheese DV% diff.
Vitamin B5 153mg 0.557mg 3049%
Selenium 33.1µg 9.7µg 43%
Vitamin B12 0.91µg 0.43µg 20%
Vitamin B6 0.245mg 0.046mg 15%
Protein 17.81g 11.12g 13%
Sodium 54mg 364mg 13%
Vitamin B3 2.063mg 0.099mg 12%
Potassium 413mg 104mg 9%
Choline 65.2mg 18.4mg 9%
Cholesterol 43mg 17mg 9%
Vitamin B2 0.065mg 0.163mg 8%
Calcium 16mg 83mg 7%
Saturated fat 0.131g 1.718g 7%
Magnesium 32mg 8mg 6%
Phosphorus 203mg 159mg 6%
Fats 0.67g 4.3g 6%
Iron 0.38mg 0.07mg 4%
Vitamin D 36IU 3IU 4%
Vitamin E 0.64mg 0.08mg 4%
Vitamin D 0.9µg 0.1µg 4%
Vitamin B1 0.076mg 0.027mg 4%
Vitamin A 12µg 37µg 3%
Monounsaturated fat 0.094g 0.778g 2%
Folate 7µg 12µg 1%
Polyunsaturated fat 0.231g 0.123g 1%
Calories 82kcal 98kcal 1%
Manganese 0.015mg 0.002mg 1%
Carbs 0g 3.38g 1%
Vitamin C 1mg 0mg 1%
Net carbs 0g 3.38g N/A
Sugar 0g 2.67g N/A
Copper 0.028mg 0.029mg 0%
Zinc 0.45mg 0.4mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.199mg 0.147mg 0%
Threonine 0.781mg 0.5mg 0%
Isoleucine 0.821mg 0.591mg 0%
Leucine 1.447mg 1.116mg 0%
Lysine 1.635mg 0.934mg 0%
Methionine 0.527mg 0.269mg 0%
Phenylalanine 0.695mg 0.577mg 0%
Valine 0.917mg 0.748mg 0%
Histidine 0.524mg 0.326mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Which food is preferable for your diet?

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

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
731%
Cod
14%
Cottage cheese
Minerals Daily Need Coverage Score
38%
Cod
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 310mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 1.587g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 10)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.7)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod 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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.