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Plum vs. Cottage cheese — In-Depth Nutrition Comparison

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Differences between Plum and Cottage cheese

  • Plum has more Vitamin C, while Cottage cheese has more Phosphorus, Vitamin B12, Selenium, Vitamin B2, Vitamin B5, and Calcium.
  • Cottage cheese's daily need coverage for Phosphorus is 20% higher.
  • The amount of Saturated Fat in Plum is lower.

The food types used in this comparison are Plums, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Plum 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.
Contains more Iron +142.9%
Contains more Potassium +51%
Contains less Sodium -100%
Contains more Copper +96.6%
Contains more Manganese +2500%
Contains more Calcium +1283.3%
Contains more Magnesium +14.3%
Contains more Phosphorus +893.8%
Contains more Zinc +300%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +142.9%
Contains more Potassium +51%
Contains less Sodium -100%
Contains more Copper +96.6%
Contains more Manganese +2500%
Contains more Calcium +1283.3%
Contains more Magnesium +14.3%
Contains more Phosphorus +893.8%
Contains more Zinc +300%
Contains more Selenium +∞%

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.
Plum
6
:
Contains more Vitamin A +146.4%
Contains more Vitamin E +225%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +321.2%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +526.9%
Contains more Vitamin B5 +312.6%
Contains more Vitamin B6 +58.6%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.027
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin A +146.4%
Contains more Vitamin E +225%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +321.2%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +526.9%
Contains more Vitamin B5 +312.6%
Contains more Vitamin B6 +58.6%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.027

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +237.9%
Contains more Protein +1488.6%
Contains more Fats +1435.7%
Contains more Other +281.1%
Equal in Water - 79.79
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 Carbs +237.9%
Contains more Protein +1488.6%
Contains more Fats +1435.7%
Contains more Other +281.1%
Equal in Water - 79.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +480.6%
Contains more Polyunsaturated fat +179.5%
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +480.6%
Contains more Polyunsaturated fat +179.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +∞%
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Cottage cheese Opinion
Net carbs 10.02g 3.38g Plum
Protein 0.7g 11.12g Cottage cheese
Fats 0.28g 4.3g Cottage cheese
Carbs 11.42g 3.38g Plum
Calories 46kcal 98kcal Cottage cheese
Fructose 3.07g 0g Plum
Sugar 9.92g 2.67g Cottage cheese
Fiber 1.4g 0g Plum
Calcium 6mg 83mg Cottage cheese
Iron 0.17mg 0.07mg Plum
Magnesium 7mg 8mg Cottage cheese
Phosphorus 16mg 159mg Cottage cheese
Potassium 157mg 104mg Plum
Sodium 0mg 364mg Plum
Zinc 0.1mg 0.4mg Cottage cheese
Copper 0.057mg 0.029mg Plum
Manganese 0.052mg 0.002mg Plum
Selenium 0µg 9.7µg Cottage cheese
Vitamin A 345IU 140IU Plum
Vitamin A RAE 17µg 37µg Cottage cheese
Vitamin E 0.26mg 0.08mg Plum
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin C 9.5mg 0mg Plum
Vitamin B1 0.028mg 0.027mg Plum
Vitamin B2 0.026mg 0.163mg Cottage cheese
Vitamin B3 0.417mg 0.099mg Plum
Vitamin B5 0.135mg 0.557mg Cottage cheese
Vitamin B6 0.029mg 0.046mg Cottage cheese
Folate 5µg 12µg Cottage cheese
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 6.4µg 0µg Plum
Tryptophan 0.009mg 0.147mg Cottage cheese
Threonine 0.01mg 0.5mg Cottage cheese
Isoleucine 0.014mg 0.591mg Cottage cheese
Leucine 0.015mg 1.116mg Cottage cheese
Lysine 0.016mg 0.934mg Cottage cheese
Methionine 0.008mg 0.269mg Cottage cheese
Phenylalanine 0.014mg 0.577mg Cottage cheese
Valine 0.016mg 0.748mg Cottage cheese
Histidine 0.009mg 0.326mg Cottage cheese
Cholesterol 0mg 17mg Plum
Saturated Fat 0.017g 1.718g Plum
Monounsaturated Fat 0.134g 0.778g Cottage cheese
Polyunsaturated fat 0.044g 0.123g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Cottage cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Plum
14%
Cottage cheese
Minerals Daily Need Coverage Score
6%
Plum
23%
Cottage cheese

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 364mg)
Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 1.701g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 7.25g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 43)
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.