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  6. Nectarine vs. Cottage cheese

Nectarine vs. Cottage cheese — In-Depth Nutrition Comparison

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Summary of differences between Nectarine and Cottage cheese

  • Nectarine has more Fiber, and Vitamin B3, while Cottage cheese has more Phosphorus, Vitamin B12, Selenium, Vitamin B2, Calcium, and Vitamin B5.
  • Cottage cheese covers your daily need of Phosphorus 19% more than Nectarine.
  • The amount of Saturated Fat in Nectarine is lower.

These are the specific foods used in this comparison Nectarines, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 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 +12.5%
Contains more PotassiumPotassium +93.3%
Contains more IronIron +300%
Contains more CopperCopper +196.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2600%
Contains more CalciumCalcium +1283.3%
Contains more ZincZinc +135.3%
Contains more PhosphorusPhosphorus +511.5%
Contains more SeleniumSelenium +∞%

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 18% 20% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
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% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +137.1%
Contains more Vitamin E Vitamin E +862.5%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B3Vitamin B3 +1036.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +503.7%
Contains more Vitamin B5Vitamin B5 +201.1%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140%
Contains more CholineCholine +196.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 CarbsCarbs +212.1%
Contains more ProteinProtein +949.1%
Contains more FatsFats +1243.8%
Contains more OtherOther +193.8%
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 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 -98.5%
Contains more Mono. FatMonounsaturated Fat +784.1%
~equal in Polyunsaturated fat ~0.123g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 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.
Nectarine Cottage cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nectarine Cottage cheese Opinion
Calories 44kcal 98kcal Cottage cheese
Protein 1.06g 11.12g Cottage cheese
Fats 0.32g 4.3g Cottage cheese
Vitamin C 5.4mg 0mg Nectarine
Net carbs 8.85g 3.38g Nectarine
Carbs 10.55g 3.38g Nectarine
Cholesterol 0mg 17mg Nectarine
Vitamin D 0IU 3IU Cottage cheese
Magnesium 9mg 8mg Nectarine
Calcium 6mg 83mg Cottage cheese
Potassium 201mg 104mg Nectarine
Iron 0.28mg 0.07mg Nectarine
Sugar 7.89g 2.67g Cottage cheese
Fiber 1.7g 0g Nectarine
Copper 0.086mg 0.029mg Nectarine
Zinc 0.17mg 0.4mg Cottage cheese
Starch 0.07g Nectarine
Phosphorus 26mg 159mg Cottage cheese
Sodium 0mg 364mg Nectarine
Vitamin A 332IU 140IU Nectarine
Vitamin A RAE 17µg 37µg Cottage cheese
Vitamin E 0.77mg 0.08mg Nectarine
Vitamin D 0µg 0.1µg Cottage cheese
Manganese 0.054mg 0.002mg Nectarine
Selenium 0µg 9.7µg Cottage cheese
Vitamin B1 0.034mg 0.027mg Nectarine
Vitamin B2 0.027mg 0.163mg Cottage cheese
Vitamin B3 1.125mg 0.099mg Nectarine
Vitamin B5 0.185mg 0.557mg Cottage cheese
Vitamin B6 0.025mg 0.046mg Cottage cheese
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 2.2µg 0µg Nectarine
Folate 5µg 12µg Cottage cheese
Choline 6.2mg 18.4mg Cottage cheese
Saturated Fat 0.025g 1.718g Nectarine
Monounsaturated Fat 0.088g 0.778g Cottage cheese
Polyunsaturated fat 0.113g 0.123g Cottage cheese
Tryptophan 0.005mg 0.147mg Cottage cheese
Threonine 0.009mg 0.5mg Cottage cheese
Isoleucine 0.009mg 0.591mg Cottage cheese
Leucine 0.014mg 1.116mg Cottage cheese
Lysine 0.016mg 0.934mg Cottage cheese
Methionine 0.006mg 0.269mg Cottage cheese
Phenylalanine 0.021mg 0.577mg Cottage cheese
Valine 0.013mg 0.748mg Cottage cheese
Histidine 0.008mg 0.326mg Cottage cheese
Fructose 1.37g 0g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Cottage cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Nectarine
14%
Cottage cheese
Minerals Daily Need Coverage Score
9%
Nectarine
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Nectarine
Nectarine is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 364mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 1.693g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 5.22g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 33)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.