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  6. Salmon raw vs. Cottage cheese

Salmon raw vs. Cottage cheese — In-Depth Nutrition Comparison

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How are salmon raw and cottage cheese different?

  • Salmon raw is higher than cottage cheese in vitamin B12, vitamin B6, selenium, vitamin B3, copper, vitamin B5, vitamin B2, and vitamin B1.
  • Salmon raw covers your daily need for vitamin B12, 115% more than cottage cheese.
  • Salmon raw contains 79 times more vitamin B3 than cottage cheese. Salmon raw contains 7.86mg of vitamin B3, while cottage cheese contains 0.099mg.
  • Cottage cheese is lower in cholesterol.

Fish, salmon, Atlantic, wild, raw and Cheese, cottage, creamed, large or small curd types were used in this article.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +262.5%
Contains more PotassiumPotassium +371.2%
Contains more IronIron +1042.9%
Contains more CopperCopper +762.1%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +25.8%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +700%
Contains more SeleniumSelenium +276.3%
Contains more CalciumCalcium +591.7%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 B1Vitamin B1 +737%
Contains more Vitamin B2Vitamin B2 +133.1%
Contains more Vitamin B3Vitamin B3 +7839.4%
Contains more Vitamin B5Vitamin B5 +198.7%
Contains more Vitamin B6Vitamin B6 +1678.3%
Contains more Vitamin B12Vitamin B12 +639.5%
Contains more FolateFolate +108.3%
Contains more Vitamin AVitamin A +208.3%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Cottage cheese DV% diff.
Vitamin B12 3.18µg 0.43µg 115%
Vitamin B6 0.818mg 0.046mg 59%
Vitamin B3 7.86mg 0.099mg 49%
Selenium 36.5µg 9.7µg 49%
Copper 0.25mg 0.029mg 25%
Vitamin B5 1.664mg 0.557mg 22%
Vitamin B2 0.38mg 0.163mg 17%
Vitamin B1 0.226mg 0.027mg 17%
Protein 19.84g 11.12g 17%
Polyunsaturated fat 2.539g 0.123g 16%
Sodium 44mg 364mg 14%
Cholesterol 55mg 17mg 13%
Potassium 490mg 104mg 11%
Iron 0.8mg 0.07mg 9%
Calcium 12mg 83mg 7%
Phosphorus 200mg 159mg 6%
Magnesium 29mg 8mg 5%
Folate 25µg 12µg 3%
Vitamin A 12µg 37µg 3%
Saturated fat 0.981g 1.718g 3%
Monounsaturated fat 2.103g 0.778g 3%
Fats 6.34g 4.3g 3%
Choline 18.4mg 3%
Calories 142kcal 98kcal 2%
Zinc 0.64mg 0.4mg 2%
Manganese 0.016mg 0.002mg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.08mg 1%
Carbs 0g 3.38g 1%
Net carbs 0g 3.38g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Tryptophan 0.222mg 0.147mg 0%
Threonine 0.87mg 0.5mg 0%
Isoleucine 0.914mg 0.591mg 0%
Leucine 1.613mg 1.116mg 0%
Lysine 1.822mg 0.934mg 0%
Methionine 0.587mg 0.269mg 0%
Phenylalanine 0.775mg 0.577mg 0%
Valine 1.022mg 0.748mg 0%
Histidine 0.584mg 0.326mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 ProteinProtein +78.4%
Contains more FatsFats +47.4%
Contains more OtherOther +277.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -42.9%
Contains more Mono. FatMonounsaturated fat +170.3%
Contains more Poly. FatPolyunsaturated fat +1964.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.