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  6. Bran raw vs. Cottage cheese

Bran raw vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on differences between bran raw and cottage cheese

  • Cottage cheese has less manganese, vitamin B1, phosphorus, iron, selenium, fiber, magnesium, copper, zinc, and vitamin B5.
  • Bran raw covers your daily manganese needs 245% more than cottage cheese.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Oat bran, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +2837.5%
Contains more PotassiumPotassium +444.2%
Contains more IronIron +7628.6%
Contains more CopperCopper +1289.7%
Contains more ZincZinc +677.5%
Contains more PhosphorusPhosphorus +361.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +281400%
Contains more SeleniumSelenium +366%
Contains more CalciumCalcium +43.1%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin EVitamin E +1162.5%
Contains more Vitamin B1Vitamin B1 +4233.3%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +843.4%
Contains more Vitamin B5Vitamin B5 +168.2%
Contains more Vitamin B6Vitamin B6 +258.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +333.3%
Contains more CholineCholine +75%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bran raw Cottage cheese DV% diff.
Manganese 5.63mg 0.002mg 245%
Vitamin B1 1.17mg 0.027mg 95%
Phosphorus 734mg 159mg 82%
Iron 5.41mg 0.07mg 67%
Selenium 45.2µg 9.7µg 65%
Fiber 15.4g 0g 62%
Magnesium 235mg 8mg 54%
Copper 0.403mg 0.029mg 42%
Zinc 3.11mg 0.4mg 25%
Carbs 66.22g 3.38g 21%
Vitamin B5 1.494mg 0.557mg 19%
Polyunsaturated fat 2.766g 0.123g 18%
Vitamin B12 0µg 0.43µg 18%
Sodium 4mg 364mg 16%
Potassium 566mg 104mg 14%
Protein 17.3g 11.12g 12%
Folate 52µg 12µg 10%
Vitamin B6 0.165mg 0.046mg 9%
Calories 246kcal 98kcal 7%
Vitamin E 1.01mg 0.08mg 6%
Cholesterol 0mg 17mg 6%
Vitamin B3 0.934mg 0.099mg 5%
Vitamin A 0µg 37µg 4%
Fats 7.03g 4.3g 4%
Vitamin B2 0.22mg 0.163mg 4%
Monounsaturated fat 2.376g 0.778g 4%
Choline 32.2mg 18.4mg 3%
Calcium 58mg 83mg 3%
Vitamin K 3.2µg 0µg 3%
Saturated fat 1.328g 1.718g 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 50.82g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.45g 2.67g N/A
Tryptophan 0.335mg 0.147mg 0%
Threonine 0.502mg 0.5mg 0%
Isoleucine 0.668mg 0.591mg 0%
Leucine 1.374mg 1.116mg 0%
Lysine 0.76mg 0.934mg 0%
Methionine 0.335mg 0.269mg 0%
Phenylalanine 0.908mg 0.577mg 0%
Valine 0.964mg 0.748mg 0%
Histidine 0.41mg 0.326mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 ProteinProtein +55.6%
Contains more FatsFats +63.5%
Contains more CarbsCarbs +1859.2%
Contains more OtherOther +105.7%
Contains more WaterWater +1118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -22.7%
Contains more Mono. FatMonounsaturated fat +205.4%
Contains more Poly. FatPolyunsaturated fat +2148.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.