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  6. Mango vs. Cottage cheese

Mango vs. Cottage cheese — In-Depth Nutrition Comparison

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How are Mango and Cottage cheese different?

  • Mango is richer in Vitamin C, Copper, and Folate, while Cottage cheese is higher in Phosphorus, Vitamin B12, Selenium, Vitamin B2, and Vitamin B5.
  • Mango covers your daily need of Vitamin C 40% more than Cottage cheese.
  • Mango contains 4 times more Copper than Cottage cheese. Mango contains 0.111mg of Copper, while Cottage cheese contains 0.029mg.
  • Mango is lower in Saturated Fat.

Mangos, raw and Cheese, cottage, creamed, large or small curd types were used in this article.

Infographic

Mango 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.
Mango
Mango
6
:
4
Cottage cheese
Cottage cheese
Contains more Iron +128.6%
Contains more Magnesium +25%
Contains more Potassium +61.5%
Contains less Sodium -99.7%
Contains more Copper +282.8%
Contains more Manganese +3050%
Contains more Calcium +654.5%
Contains more Phosphorus +1035.7%
Contains more Zinc +344.4%
Contains more Selenium +1516.7%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
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 +128.6%
Contains more Magnesium +25%
Contains more Potassium +61.5%
Contains less Sodium -99.7%
Contains more Copper +282.8%
Contains more Manganese +3050%
Contains more Calcium +654.5%
Contains more Phosphorus +1035.7%
Contains more Zinc +344.4%
Contains more Selenium +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.
Mango
Mango
8
:
4
Cottage cheese
Cottage cheese
Contains more Vitamin A +672.9%
Contains more Vitamin E +1025%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +575.8%
Contains more Vitamin B6 +158.7%
Contains more Folate +258.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +328.9%
Contains more Vitamin B5 +182.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.027
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 A +672.9%
Contains more Vitamin E +1025%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +575.8%
Contains more Vitamin B6 +158.7%
Contains more Folate +258.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +328.9%
Contains more Vitamin B5 +182.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.027

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
:
3
Cottage cheese
Cottage cheese
Contains more Carbs +343.2%
Contains more Protein +1256.1%
Contains more Fats +1031.6%
Contains more Other +291.7%
Equal in Water - 79.79
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 Carbs +343.2%
Contains more Protein +1256.1%
Contains more Fats +1031.6%
Contains more Other +291.7%
Equal in Water - 79.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Cottage cheese
Cottage cheese
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +455.7%
Contains more Polyunsaturated fat +73.2%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +455.7%
Contains more Polyunsaturated fat +73.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
3
:
1
Cottage cheese
Cottage cheese
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cottage cheese
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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Cottage cheese Opinion
Net carbs 13.38g 3.38g Mango
Protein 0.82g 11.12g Cottage cheese
Fats 0.38g 4.3g Cottage cheese
Carbs 14.98g 3.38g Mango
Calories 60kcal 98kcal Cottage cheese
Fructose 4.68g 0g Mango
Sugar 13.66g 2.67g Cottage cheese
Fiber 1.6g 0g Mango
Calcium 11mg 83mg Cottage cheese
Iron 0.16mg 0.07mg Mango
Magnesium 10mg 8mg Mango
Phosphorus 14mg 159mg Cottage cheese
Potassium 168mg 104mg Mango
Sodium 1mg 364mg Mango
Zinc 0.09mg 0.4mg Cottage cheese
Copper 0.111mg 0.029mg Mango
Manganese 0.063mg 0.002mg Mango
Selenium 0.6µg 9.7µg Cottage cheese
Vitamin A 1082IU 140IU Mango
Vitamin A RAE 54µg 37µg Mango
Vitamin E 0.9mg 0.08mg Mango
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin C 36.4mg 0mg Mango
Vitamin B1 0.028mg 0.027mg Mango
Vitamin B2 0.038mg 0.163mg Cottage cheese
Vitamin B3 0.669mg 0.099mg Mango
Vitamin B5 0.197mg 0.557mg Cottage cheese
Vitamin B6 0.119mg 0.046mg Mango
Folate 43µg 12µg Mango
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 4.2µg 0µg Mango
Tryptophan 0.013mg 0.147mg Cottage cheese
Threonine 0.031mg 0.5mg Cottage cheese
Isoleucine 0.029mg 0.591mg Cottage cheese
Leucine 0.05mg 1.116mg Cottage cheese
Lysine 0.066mg 0.934mg Cottage cheese
Methionine 0.008mg 0.269mg Cottage cheese
Phenylalanine 0.027mg 0.577mg Cottage cheese
Valine 0.042mg 0.748mg Cottage cheese
Histidine 0.019mg 0.326mg Cottage cheese
Cholesterol 0mg 17mg Mango
Saturated Fat 0.092g 1.718g Mango
Monounsaturated Fat 0.14g 0.778g Cottage cheese
Polyunsaturated fat 0.071g 0.123g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
26%
Mango
14%
Cottage cheese
Minerals Daily Need Coverage Score
9%
Mango
23%
Cottage cheese

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 363mg)
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 1.626g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 10.99g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 41)
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.

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.