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Currant vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the main differences between currants and cottage cheese?

  • Currants are richer in vitamin C, fiber, iron, and vitamin K, yet cottage cheese is richer in vitamin B12, selenium, phosphorus, vitamin B5, and vitamin B2.
  • Currants' daily need coverage for vitamin C is 46% higher.
  • Currants contain less sodium.
  • Cottage cheese has a lower glycemic index than currants.

We used Currants, red and white, raw and Cheese, cottage, creamed, large or small curd types in this comparison.

Infographic

Currant 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 +62.5%
Contains more PotassiumPotassium +164.4%
Contains more IronIron +1328.6%
Contains more CopperCopper +269%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +9200%
Contains more CalciumCalcium +151.5%
Contains more ZincZinc +73.9%
Contains more PhosphorusPhosphorus +261.4%
Contains more SeleniumSelenium +1516.7%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 +25%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B6Vitamin B6 +52.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +1750%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +226%
Contains more Vitamin B5Vitamin B5 +770.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +142.1%
~equal in Vitamin B3 ~0.099mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 CarbsCarbs +308.3%
Contains more ProteinProtein +694.3%
Contains more FatsFats +2050%
Contains more OtherOther +116.9%
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 -99%
Contains more Mono. FatMonounsaturated fat +2678.6%
Contains more Poly. FatPolyunsaturated fat +39.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Currant Cottage cheese
Lower in Cholesterol ok
Lower in Sodium 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 Currant Cottage cheese DV% diff.
Vitamin C 41mg 0mg 46%
Protein 1.4g 11.12g 19%
Vitamin B12 0µg 0.43µg 18%
Selenium 0.6µg 9.7µg 17%
Fiber 4.3g 0g 17%
Phosphorus 44mg 159mg 16%
Sodium 1mg 364mg 16%
Iron 1mg 0.07mg 12%
Vitamin B5 0.064mg 0.557mg 10%
Vitamin B2 0.05mg 0.163mg 9%
Vitamin K 11µg 0µg 9%
Copper 0.107mg 0.029mg 9%
Manganese 0.186mg 0.002mg 8%
Saturated fat 0.017g 1.718g 8%
Cholesterol 0mg 17mg 6%
Fats 0.2g 4.3g 6%
Potassium 275mg 104mg 5%
Calcium 33mg 83mg 5%
Fructose 3.53g 0g 4%
Vitamin A 2µg 37µg 4%
Carbs 13.8g 3.38g 3%
Calories 56kcal 98kcal 2%
Zinc 0.23mg 0.4mg 2%
Monounsaturated fat 0.028g 0.778g 2%
Vitamin B6 0.07mg 0.046mg 2%
Choline 7.6mg 18.4mg 2%
Folate 8µg 12µg 1%
Vitamin B1 0.04mg 0.027mg 1%
Vitamin D 0µg 0.1µg 1%
Magnesium 13mg 8mg 1%
Net carbs 9.5g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 7.37g 2.67g N/A
Vitamin E 0.1mg 0.08mg 0%
Vitamin B3 0.1mg 0.099mg 0%
Polyunsaturated fat 0.088g 0.123g 0%
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Cottage cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Currant
14%
Cottage cheese
Minerals Daily Need Coverage Score
17%
Currant
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Currant
Currant is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 363mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 1.701g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 4.7g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 15)
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.