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  6. Mashed potato vs. Cottage cheese

Mashed potato vs. Cottage cheese — In-Depth Nutrition Comparison

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Differences between Mashed potato and Cottage cheese

  • Mashed potato has more Vitamin B3, Vitamin B6, and Potassium, while Cottage cheese has more Selenium, Vitamin B12, Phosphorus, Vitamin B2, and Calcium.
  • Cottage cheese's daily need coverage for Selenium is 16% higher.
  • Cottage cheese contains 11 times less Vitamin B3 than Mashed potato. Mashed potato contains 1.08mg of Vitamin B3, while Cottage cheese contains 0.099mg.
  • The amount of Saturated Fat in Mashed potato is lower.

The food types used in this comparison are Fast foods, potato, mashed and Cheese, cottage, creamed, large or small curd.

Infographic

Mashed potato 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.
Mashed potato
Mashed potato
6
:
4
Cottage cheese
Cottage cheese
Contains more Iron +342.9%
Contains more Magnesium +87.5%
Contains more Potassium +175%
Contains less Sodium -15.9%
Contains more Copper +20.7%
Contains more Manganese +4800%
Contains more Calcium +361.1%
Contains more Phosphorus +169.5%
Contains more Zinc +81.8%
Contains more Selenium +1112.5%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
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 +342.9%
Contains more Magnesium +87.5%
Contains more Potassium +175%
Contains less Sodium -15.9%
Contains more Copper +20.7%
Contains more Manganese +4800%
Contains more Calcium +361.1%
Contains more Phosphorus +169.5%
Contains more Zinc +81.8%
Contains more Selenium +1112.5%

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.
Mashed potato
Mashed potato
5
:
6
Cottage cheese
Cottage cheese
Contains more Vitamin A +32.1%
Contains more Vitamin E +425%
Contains more Vitamin B3 +990.9%
Contains more Vitamin B6 +160.9%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +986.7%
Contains more Folate +33.3%
Contains more Vitamin B12 +514.3%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
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 +32.1%
Contains more Vitamin E +425%
Contains more Vitamin B3 +990.9%
Contains more Vitamin B6 +160.9%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +986.7%
Contains more Folate +33.3%
Contains more Vitamin B12 +514.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mashed potato
Mashed potato
1
:
4
Cottage cheese
Cottage cheese
Contains more Carbs +333.4%
Contains more Protein +573.9%
Contains more Fats +52.5%
Contains more Other +11.9%
Equal in Water - 79.79
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 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 +333.4%
Contains more Protein +573.9%
Contains more Fats +52.5%
Contains more Other +11.9%
Equal in Water - 79.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
1
Cottage cheese
Cottage cheese
Contains less Saturated Fat -66.4%
Contains more Polyunsaturated fat +991.1%
Equal in Monounsaturated Fat - 0.778
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 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 -66.4%
Contains more Polyunsaturated fat +991.1%
Equal in Monounsaturated Fat - 0.778

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mashed potato
Mashed potato
4
:
1
Cottage cheese
Cottage cheese
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Mashed potato
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 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 Starch +∞%
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.
Mashed potato Cottage cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Cottage cheese Opinion
Net carbs 13.35g 3.38g Mashed potato
Protein 1.65g 11.12g Cottage cheese
Fats 2.82g 4.3g Cottage cheese
Carbs 14.65g 3.38g Mashed potato
Calories 89kcal 98kcal Cottage cheese
Starch 12.1g Mashed potato
Fructose 0.2g 0g Mashed potato
Sugar 0.5g 2.67g Mashed potato
Fiber 1.3g 0g Mashed potato
Calcium 18mg 83mg Cottage cheese
Iron 0.31mg 0.07mg Mashed potato
Magnesium 15mg 8mg Mashed potato
Phosphorus 59mg 159mg Cottage cheese
Potassium 286mg 104mg Mashed potato
Sodium 306mg 364mg Mashed potato
Zinc 0.22mg 0.4mg Cottage cheese
Copper 0.035mg 0.029mg Mashed potato
Manganese 0.098mg 0.002mg Mashed potato
Selenium 0.8µg 9.7µg Cottage cheese
Vitamin A 185IU 140IU Mashed potato
Vitamin A RAE 43µg 37µg Mashed potato
Vitamin E 0.42mg 0.08mg Mashed potato
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin B1 0.015mg 0.027mg Cottage cheese
Vitamin B2 0.015mg 0.163mg Cottage cheese
Vitamin B3 1.08mg 0.099mg Mashed potato
Vitamin B5 0.557mg Cottage cheese
Vitamin B6 0.12mg 0.046mg Mashed potato
Folate 9µg 12µg Cottage cheese
Vitamin B12 0.07µg 0.43µg Cottage cheese
Vitamin K 5.9µg 0µg Mashed potato
Tryptophan 0.147mg Cottage cheese
Threonine 0.5mg Cottage cheese
Isoleucine 0.591mg Cottage cheese
Leucine 1.116mg Cottage cheese
Lysine 0.934mg Cottage cheese
Methionine 0.269mg Cottage cheese
Phenylalanine 0.577mg Cottage cheese
Valine 0.748mg Cottage cheese
Histidine 0.326mg Cottage cheese
Cholesterol 0mg 17mg Mashed potato
Trans Fat 0.105g Cottage cheese
Saturated Fat 0.577g 1.718g Mashed potato
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Monounsaturated Fat 0.72g 0.778g Cottage cheese
Polyunsaturated fat 1.342g 0.123g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato 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
9%
Mashed potato
14%
Cottage cheese
Minerals Daily Need Coverage Score
15%
Mashed potato
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 2.17g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 1.141g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 77)
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.

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.