Dates vs. Cottage cheese — In-Depth Nutrition Comparison
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How are dates and cottage cheese different?
- Dates are higher in fiber, copper, potassium, iron, manganese, and vitamin B6; however, cottage cheese is richer in vitamin B12, phosphorus, and selenium.
- Daily need coverage for fiber for dates is 32% higher.
- Dates contain 131 times more manganese than cottage cheese. While dates contain 0.262mg of manganese, cottage cheese contains only 0.002mg.
- Dates have less sodium.
- Cottage cheese has a lower glycemic index (10) than dates (42).
Dates, deglet noor and Cheese, cottage, creamed, large or small curd are the varieties used in this article.
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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 MagnesiumMagnesium | +437.5% |
| Contains more PotassiumPotassium | +530.8% |
| Contains more IronIron | +1357.1% |
| Contains more CopperCopper | +610.3% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +13000% |
| Contains more CalciumCalcium | +112.8% |
| Contains more ZincZinc | +37.9% |
| Contains more PhosphorusPhosphorus | +156.5% |
| Contains more SeleniumSelenium | +223.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +92.6% |
| Contains more Vitamin B3Vitamin B3 | +1186.9% |
| Contains more Vitamin B6Vitamin B6 | +258.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +58.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +60% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +147% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +192.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more CarbsCarbs | +2119.8% |
| Contains more OtherOther | +13.5% |
| Contains more ProteinProtein | +353.9% |
| Contains more FatsFats | +1002.6% |
| Contains more WaterWater | +288.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
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 | -98.1% |
| Contains more Mono. FatMonounsaturated fat | +2061.1% |
| Contains more Poly. FatPolyunsaturated fat | +547.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
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 MaltoseMaltose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Starch
~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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 8g | 0g | 32% |
| Fructose | 19.56g | 0g | 24% |
| Carbs | 75.03g | 3.38g | 24% |
| Copper | 0.206mg | 0.029mg | 20% |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Protein | 2.45g | 11.12g | 17% |
| Potassium | 656mg | 104mg | 16% |
| Sodium | 2mg | 364mg | 16% |
| Phosphorus | 62mg | 159mg | 14% |
| Iron | 1.02mg | 0.07mg | 12% |
| Selenium | 3µg | 9.7µg | 12% |
| Manganese | 0.262mg | 0.002mg | 11% |
| Calories | 282kcal | 98kcal | 9% |
| Vitamin B6 | 0.165mg | 0.046mg | 9% |
| Magnesium | 43mg | 8mg | 8% |
| Saturated fat | 0.032g | 1.718g | 8% |
| Vitamin B3 | 1.274mg | 0.099mg | 7% |
| Vitamin B2 | 0.066mg | 0.163mg | 7% |
| Fats | 0.39g | 4.3g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Calcium | 39mg | 83mg | 4% |
| Vitamin A | 0µg | 37µg | 4% |
| Monounsaturated fat | 0.036g | 0.778g | 2% |
| Vitamin B1 | 0.052mg | 0.027mg | 2% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Folate | 19µg | 12µg | 2% |
| Choline | 6.3mg | 18.4mg | 2% |
| Vitamin B5 | 0.589mg | 0.557mg | 1% |
| Zinc | 0.29mg | 0.4mg | 1% |
| Polyunsaturated fat | 0.019g | 0.123g | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 63.35g | 2.67g | N/A |
| Vitamin E | 0.05mg | 0.08mg | 0% |
| Tryptophan | 0.012mg | 0.147mg | 0% |
| Threonine | 0.043mg | 0.5mg | 0% |
| Isoleucine | 0.049mg | 0.591mg | 0% |
| Leucine | 0.084mg | 1.116mg | 0% |
| Lysine | 0.066mg | 0.934mg | 0% |
| Methionine | 0.022mg | 0.269mg | 0% |
| Phenylalanine | 0.05mg | 0.577mg | 0% |
| Valine | 0.071mg | 0.748mg | 0% |
| Histidine | 0.032mg | 0.326mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
14%
Minerals Daily Need Coverage Score
29%
23%
Comparison summary
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 362mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 1.686g)
Which food is lower in Sugar?
Cottage cheese is lower in Sugar (difference - 60.68g)
Which food is lower in glycemic index?
Cottage cheese is lower in glycemic index (difference - 32)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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.