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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.
Nectarine
Nectarine
6
:
4
Cottage cheese
Cottage cheese
Contains more Iron +300%
Contains more Magnesium +12.5%
Contains more Potassium +93.3%
Contains less Sodium -100%
Contains more Copper +196.6%
Contains more Manganese +2600%
Contains more Calcium +1283.3%
Contains more Phosphorus +511.5%
Contains more Zinc +135.3%
Contains more Selenium +∞%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
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 +300%
Contains more Magnesium +12.5%
Contains more Potassium +93.3%
Contains less Sodium -100%
Contains more Copper +196.6%
Contains more Manganese +2600%
Contains more Calcium +1283.3%
Contains more Phosphorus +511.5%
Contains more Zinc +135.3%
Contains more Selenium +∞%

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.
Nectarine
Nectarine
6
:
6
Cottage cheese
Cottage cheese
Contains more Vitamin A +137.1%
Contains more Vitamin E +862.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +1036.4%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +503.7%
Contains more Vitamin B5 +201.1%
Contains more Vitamin B6 +84%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
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 +137.1%
Contains more Vitamin E +862.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +1036.4%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +503.7%
Contains more Vitamin B5 +201.1%
Contains more Vitamin B6 +84%
Contains more Folate +140%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nectarine
Nectarine
2
:
3
Cottage cheese
Cottage cheese
Contains more Carbs +212.1%
Contains more Protein +949.1%
Contains more Fats +1243.8%
Contains more Other +193.8%
Equal in Water - 79.79
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 +212.1%
Contains more Protein +949.1%
Contains more Fats +1243.8%
Contains more Other +193.8%
Equal in Water - 79.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nectarine
Nectarine
1
:
2
Cottage cheese
Cottage cheese
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +784.1%
Equal in Polyunsaturated fat - 0.123
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 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 -98.5%
Contains more Monounsaturated Fat +784.1%
Equal in Polyunsaturated fat - 0.123

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Nectarine
Nectarine
4
:
1
Cottage cheese
Cottage cheese
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Nectarine
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
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.
Nectarine Cottage cheese
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 8.85g 3.38g Nectarine
Protein 1.06g 11.12g Cottage cheese
Fats 0.32g 4.3g Cottage cheese
Carbs 10.55g 3.38g Nectarine
Calories 44kcal 98kcal Cottage cheese
Starch 0.07g Nectarine
Fructose 1.37g 0g Nectarine
Sugar 7.89g 2.67g Cottage cheese
Fiber 1.7g 0g Nectarine
Calcium 6mg 83mg Cottage cheese
Iron 0.28mg 0.07mg Nectarine
Magnesium 9mg 8mg Nectarine
Phosphorus 26mg 159mg Cottage cheese
Potassium 201mg 104mg Nectarine
Sodium 0mg 364mg Nectarine
Zinc 0.17mg 0.4mg Cottage cheese
Copper 0.086mg 0.029mg Nectarine
Manganese 0.054mg 0.002mg Nectarine
Selenium 0µg 9.7µg Cottage cheese
Vitamin A 332IU 140IU Nectarine
Vitamin A RAE 17µg 37µg Cottage cheese
Vitamin E 0.77mg 0.08mg Nectarine
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin C 5.4mg 0mg Nectarine
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
Folate 5µg 12µg Cottage cheese
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 2.2µg 0µg Nectarine
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
Cholesterol 0mg 17mg Nectarine
Saturated Fat 0.025g 1.718g Nectarine
Monounsaturated Fat 0.088g 0.778g Cottage cheese
Polyunsaturated fat 0.113g 0.123g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine 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
10%
Nectarine
14%
Cottage cheese
Minerals Daily Need Coverage Score
9%
Nectarine
23%
Cottage cheese

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 364mg)
Which food is lower in Cholesterol?
Nectarine
Nectarine is lower in Cholesterol (difference - 17mg)
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.