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.
- Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of mashed potato is 87.
The food types used in this comparison are Fast foods, potato, mashed and Cheese, cottage, creamed, large or small curd.
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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.
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more PotassiumPotassium | +175% |
| Contains more IronIron | +342.9% |
| Contains more CopperCopper | +20.7% |
| Contains less SodiumSodium | -15.9% |
| Contains more ManganeseManganese | +4800% |
| Contains more CalciumCalcium | +361.1% |
| Contains more ZincZinc | +81.8% |
| Contains more PhosphorusPhosphorus | +169.5% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +16.2% |
| Contains more Vitamin EVitamin E | +425% |
| Contains more Vitamin B3Vitamin B3 | +990.9% |
| Contains more Vitamin B6Vitamin B6 | +160.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +80% |
| Contains more Vitamin B2Vitamin B2 | +986.7% |
| Contains more Vitamin B12Vitamin B12 | +514.3% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +37.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more CarbsCarbs | +333.4% |
| Contains more ProteinProtein | +573.9% |
| Contains more FatsFats | +52.5% |
| Contains more OtherOther | +11.9% |
~equal in
Water
~79.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
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 | -66.4% |
| Contains more Poly. FatPolyunsaturated fat | +991.1% |
~equal in
Monounsaturated fat
~0.778g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Protein | 1.65g | 11.12g | 19% |
| Selenium | 0.8µg | 9.7µg | 16% |
| Vitamin B12 | 0.07µg | 0.43µg | 15% |
| Phosphorus | 59mg | 159mg | 14% |
| Vitamin B5 | 0.557mg | 11% | |
| Vitamin B2 | 0.015mg | 0.163mg | 11% |
| Polyunsaturated fat | 1.342g | 0.123g | 8% |
| Calcium | 18mg | 83mg | 7% |
| Vitamin B3 | 1.08mg | 0.099mg | 6% |
| Vitamin B6 | 0.12mg | 0.046mg | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 0g | 5% |
| Potassium | 286mg | 104mg | 5% |
| Saturated fat | 0.577g | 1.718g | 5% |
| Vitamin K | 5.9µg | 0µg | 5% |
| Carbs | 14.65g | 3.38g | 4% |
| Manganese | 0.098mg | 0.002mg | 4% |
| Iron | 0.31mg | 0.07mg | 3% |
| Sodium | 306mg | 364mg | 3% |
| Vitamin E | 0.42mg | 0.08mg | 2% |
| Magnesium | 15mg | 8mg | 2% |
| Zinc | 0.22mg | 0.4mg | 2% |
| Fats | 2.82g | 4.3g | 2% |
| Choline | 13.4mg | 18.4mg | 1% |
| Vitamin A | 43µg | 37µg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Copper | 0.035mg | 0.029mg | 1% |
| Vitamin B1 | 0.015mg | 0.027mg | 1% |
| Folate | 9µg | 12µg | 1% |
| Calories | 89kcal | 98kcal | 0% |
| Net carbs | 13.35g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 0.5g | 2.67g | N/A |
| Trans fat | 0.105g | N/A | |
| Monounsaturated fat | 0.72g | 0.778g | 0% |
| Tryptophan | 0.147mg | 0% | |
| Threonine | 0.5mg | 0% | |
| Isoleucine | 0.591mg | 0% | |
| Leucine | 1.116mg | 0% | |
| Lysine | 0.934mg | 0% | |
| Methionine | 0.269mg | 0% | |
| Phenylalanine | 0.577mg | 0% | |
| Valine | 0.748mg | 0% | |
| Histidine | 0.326mg | 0% | |
| Fructose | 0.2g | 0g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
15%
23%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 2.17g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 1.141g)
Which food is cheaper?
Mashed potato is cheaper (difference - $2)
Which food is lower in glycemic index?
Cottage cheese is lower in glycemic index (difference - 77)
Which food is richer in minerals?
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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?
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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.