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  6. Falafel vs. Cottage cheese

Falafel vs. Cottage cheese — In-Depth Nutrition Comparison

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Significant differences between Falafel and Cottage cheese

  • Falafel has more Iron, Manganese, Copper, Folate, Magnesium, Potassium, Zinc, and Vitamin B1, however, Cottage cheese is richer in Vitamin B12, and Selenium.
  • Falafel covers your daily Iron needs 42% more than Cottage cheese.
  • Cottage cheese has 346 times less Manganese than Falafel. Falafel has 0.691mg of Manganese, while Cottage cheese has 0.002mg.

Specific food types used in this comparison are Falafel, home-prepared and Cheese, cottage, creamed, large or small curd.

Infographic

Falafel 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.
Falafel
Falafel
8
:
2
Cottage cheese
Cottage cheese
Contains more Iron +4785.7%
Contains more Magnesium +925%
Contains more Phosphorus +20.8%
Contains more Potassium +462.5%
Contains less Sodium -19.2%
Contains more Zinc +275%
Contains more Copper +789.7%
Contains more Manganese +34450%
Contains more Calcium +53.7%
Contains more Selenium +870%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
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 +4785.7%
Contains more Magnesium +925%
Contains more Phosphorus +20.8%
Contains more Potassium +462.5%
Contains less Sodium -19.2%
Contains more Zinc +275%
Contains more Copper +789.7%
Contains more Manganese +34450%
Contains more Calcium +53.7%
Contains more Selenium +870%

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.
Falafel
Falafel
6
:
6
Cottage cheese
Cottage cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +440.7%
Contains more Vitamin B3 +954.5%
Contains more Vitamin B6 +171.7%
Contains more Folate +675%
Contains more Vitamin A +976.9%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +90.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.163
Falafel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
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 C +∞%
Contains more Vitamin B1 +440.7%
Contains more Vitamin B3 +954.5%
Contains more Vitamin B6 +171.7%
Contains more Folate +675%
Contains more Vitamin A +976.9%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +90.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Cottage cheese
Cottage cheese
Contains more Protein +19.7%
Contains more Fats +314%
Contains more Carbs +842%
Contains more Other +72.3%
Contains more Water +130.5%
Falafel
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 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 Protein +19.7%
Contains more Fats +314%
Contains more Carbs +842%
Contains more Other +72.3%
Contains more Water +130.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +1207.3%
Contains more Polyunsaturated fat +3282.1%
Contains less Saturated Fat -27.9%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +1207.3%
Contains more Polyunsaturated fat +3282.1%
Contains less Saturated Fat -27.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Cottage cheese Opinion
Net carbs 31.84g 3.38g Falafel
Protein 13.31g 11.12g Falafel
Fats 17.8g 4.3g Falafel
Carbs 31.84g 3.38g Falafel
Calories 333kcal 98kcal Falafel
Sugar 2.67g Falafel
Calcium 54mg 83mg Cottage cheese
Iron 3.42mg 0.07mg Falafel
Magnesium 82mg 8mg Falafel
Phosphorus 192mg 159mg Falafel
Potassium 585mg 104mg Falafel
Sodium 294mg 364mg Falafel
Zinc 1.5mg 0.4mg Falafel
Copper 0.258mg 0.029mg Falafel
Manganese 0.691mg 0.002mg Falafel
Selenium 1µg 9.7µg Cottage cheese
Vitamin A 13IU 140IU Cottage cheese
Vitamin A RAE 1µg 37µg Cottage cheese
Vitamin E 0.08mg Cottage cheese
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.027mg Falafel
Vitamin B2 0.166mg 0.163mg Falafel
Vitamin B3 1.044mg 0.099mg Falafel
Vitamin B5 0.292mg 0.557mg Cottage cheese
Vitamin B6 0.125mg 0.046mg Falafel
Folate 93µg 12µg Falafel
Vitamin B12 0µg 0.43µg Cottage cheese
Tryptophan 0.134mg 0.147mg Cottage cheese
Threonine 0.492mg 0.5mg Cottage cheese
Isoleucine 0.567mg 0.591mg Cottage cheese
Leucine 0.944mg 1.116mg Cottage cheese
Lysine 0.856mg 0.934mg Cottage cheese
Methionine 0.187mg 0.269mg Cottage cheese
Phenylalanine 0.707mg 0.577mg Falafel
Valine 0.562mg 0.748mg Cottage cheese
Histidine 0.364mg 0.326mg Falafel
Cholesterol 0mg 17mg Falafel
Saturated Fat 2.383g 1.718g Cottage cheese
Monounsaturated Fat 10.171g 0.778g Falafel
Polyunsaturated fat 4.16g 0.123g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel 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
18%
Falafel
14%
Cottage cheese
Minerals Daily Need Coverage Score
60%
Falafel
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 70mg)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 17mg)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 0.665g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 23)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $2)
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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.