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  6. Couscous vs. Cottage cheese

Couscous vs. Cottage cheese — In-Depth Nutrition Comparison

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Differences between Couscous and Cottage cheese

  • Couscous has more Selenium, Fiber, and Vitamin B3, while Cottage cheese has more Phosphorus, Vitamin B12, Vitamin B2, and Calcium.
  • Couscous's daily need coverage for Selenium is 32% higher.
  • The amount of Saturated Fat in Couscous is lower.

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

Infographic

Couscous 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.
Couscous
Couscous
5
:
4
Cottage cheese
Cottage cheese
Contains more Iron +442.9%
Contains less Sodium -98.6%
Contains more Copper +41.4%
Contains more Manganese +4100%
Contains more Selenium +183.5%
Contains more Calcium +937.5%
Contains more Phosphorus +622.7%
Contains more Potassium +79.3%
Contains more Zinc +53.8%
Equal in Magnesium - 8
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +442.9%
Contains less Sodium -98.6%
Contains more Copper +41.4%
Contains more Manganese +4100%
Contains more Selenium +183.5%
Contains more Calcium +937.5%
Contains more Phosphorus +622.7%
Contains more Potassium +79.3%
Contains more Zinc +53.8%
Equal in Magnesium - 8

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.
Couscous
Couscous
6
:
5
Cottage cheese
Cottage cheese
Contains more Vitamin E +62.5%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B3 +892.9%
Contains more Vitamin B6 +10.9%
Contains more Folate +25%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +503.7%
Contains more Vitamin B5 +50.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Cottage cheese
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 E +62.5%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B3 +892.9%
Contains more Vitamin B6 +10.9%
Contains more Folate +25%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +503.7%
Contains more Vitamin B5 +50.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Cottage cheese
Cottage cheese
Contains more Carbs +587%
Contains more Protein +193.4%
Contains more Fats +2587.5%
Contains more Other +442.3%
Equal in Water - 79.79
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Cottage cheese
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 +587%
Contains more Protein +193.4%
Contains more Fats +2587.5%
Contains more Other +442.3%
Equal in Water - 79.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Cottage cheese
Cottage cheese
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +3436.4%
Contains more Polyunsaturated fat +92.2%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +3436.4%
Contains more Polyunsaturated fat +92.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Cottage cheese Opinion
Net carbs 21.82g 3.38g Couscous
Protein 3.79g 11.12g Cottage cheese
Fats 0.16g 4.3g Cottage cheese
Carbs 23.22g 3.38g Couscous
Calories 112kcal 98kcal Couscous
Sugar 0.1g 2.67g Couscous
Fiber 1.4g 0g Couscous
Calcium 8mg 83mg Cottage cheese
Iron 0.38mg 0.07mg Couscous
Magnesium 8mg 8mg
Phosphorus 22mg 159mg Cottage cheese
Potassium 58mg 104mg Cottage cheese
Sodium 5mg 364mg Couscous
Zinc 0.26mg 0.4mg Cottage cheese
Copper 0.041mg 0.029mg Couscous
Manganese 0.084mg 0.002mg Couscous
Selenium 27.5µg 9.7µg Couscous
Vitamin A 0IU 140IU Cottage cheese
Vitamin A RAE 0µg 37µg Cottage cheese
Vitamin E 0.13mg 0.08mg Couscous
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin B1 0.063mg 0.027mg Couscous
Vitamin B2 0.027mg 0.163mg Cottage cheese
Vitamin B3 0.983mg 0.099mg Couscous
Vitamin B5 0.371mg 0.557mg Cottage cheese
Vitamin B6 0.051mg 0.046mg Couscous
Folate 15µg 12µg Couscous
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 0.1µg 0µg Couscous
Tryptophan 0.049mg 0.147mg Cottage cheese
Threonine 0.1mg 0.5mg Cottage cheese
Isoleucine 0.147mg 0.591mg Cottage cheese
Leucine 0.259mg 1.116mg Cottage cheese
Lysine 0.073mg 0.934mg Cottage cheese
Methionine 0.059mg 0.269mg Cottage cheese
Phenylalanine 0.184mg 0.577mg Cottage cheese
Valine 0.162mg 0.748mg Cottage cheese
Histidine 0.077mg 0.326mg Cottage cheese
Cholesterol 0mg 17mg Couscous
Saturated Fat 0.029g 1.718g Couscous
Monounsaturated Fat 0.022g 0.778g Cottage cheese
Polyunsaturated fat 0.064g 0.123g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous 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
7%
Couscous
14%
Cottage cheese
Minerals Daily Need Coverage Score
22%
Couscous
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 2.57g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 359mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.689g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 55)
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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.