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  6. Ladyfinger vs. Cottage cheese

Ladyfinger vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on differences between ladyfinger and cottage cheese

  • Cottage cheese has less iron, vitamin B1, vitamin B2, folate, vitamin B12, vitamin B3, vitamin B5, and manganese.
  • Ladyfinger covers your daily cholesterol needs 68% more than cottage cheese.
  • Cottage cheese contains 120 times less manganese than ladyfinger. Ladyfinger contains 0.24mg of manganese, while cottage cheese contains 0.002mg.
  • Cottage cheese has less cholesterol.

Food varieties used in this article are Cookies, ladyfingers, without lemon juice and rind and Cheese, cottage, creamed, large or small curd.

Infographic

Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
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 +50%
Contains more IronIron +5014.3%
Contains more CopperCopper +227.6%
Contains more ZincZinc +185%
Contains less SodiumSodium -59.6%
Contains more ManganeseManganese +11900%
Contains more CalciumCalcium +76.6%
~equal in Potassium ~104mg
~equal in Phosphorus ~159mg

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 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 AVitamin A +351.4%
Contains more Vitamin B1Vitamin B1 +951.9%
Contains more Vitamin B2Vitamin B2 +162.6%
Contains more Vitamin B3Vitamin B3 +2025.3%
Contains more Vitamin B5Vitamin B5 +100.4%
Contains more Vitamin B6Vitamin B6 +165.2%
Contains more Vitamin B12Vitamin B12 +74.4%
Contains more FolateFolate +541.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Cottage cheese DV% diff.
Cholesterol 221mg 17mg 68%
Iron 3.58mg 0.07mg 44%
Vitamin B1 0.284mg 0.027mg 21%
Vitamin B2 0.428mg 0.163mg 20%
Carbs 59.7g 3.38g 19%
Selenium 9.7µg 18%
Folate 77µg 12µg 16%
Vitamin A 167µg 37µg 14%
Vitamin B12 0.75µg 0.43µg 13%
Vitamin B3 2.104mg 0.099mg 13%
Calories 363kcal 98kcal 13%
Vitamin B5 1.116mg 0.557mg 11%
Manganese 0.24mg 0.002mg 10%
Sodium 147mg 364mg 9%
Polyunsaturated fat 1.423g 0.123g 9%
Monounsaturated fat 3.745g 0.778g 7%
Copper 0.095mg 0.029mg 7%
Zinc 1.14mg 0.4mg 7%
Fats 9.1g 4.3g 7%
Saturated fat 3.022g 1.718g 6%
Vitamin B6 0.122mg 0.046mg 6%
Fiber 1g 0g 4%
Calcium 47mg 83mg 4%
Choline 18.4mg 3%
Phosphorus 173mg 159mg 2%
Magnesium 12mg 8mg 1%
Protein 10.6g 11.12g 1%
Vitamin D 0.1µg 1%
Vitamin E 0.08mg 1%
Net carbs 58.7g 3.38g N/A
Vitamin D 3IU 0%
Potassium 113mg 104mg 0%
Sugar 2.67g N/A
Tryptophan 0.133mg 0.147mg 0%
Threonine 0.467mg 0.5mg 0%
Isoleucine 0.516mg 0.591mg 0%
Leucine 0.861mg 1.116mg 0%
Lysine 0.679mg 0.934mg 0%
Methionine 0.268mg 0.269mg 0%
Phenylalanine 0.511mg 0.577mg 0%
Valine 0.579mg 0.748mg 0%
Histidine 0.248mg 0.326mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 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 FatsFats +111.6%
Contains more CarbsCarbs +1666.3%
Contains more WaterWater +309.2%
Contains more OtherOther +28.2%
~equal in Protein ~11.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 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 more Mono. FatMonounsaturated fat +381.4%
Contains more Poly. FatPolyunsaturated fat +1056.9%
Contains less Sat. FatSaturated fat -43.2%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.