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Oatmeal vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on differences between oatmeal and cottage cheese

  • Oatmeal has more iron, manganese, vitamin B1, vitamin B6, vitamin B3, and folate; however, cottage cheese is higher in vitamin B12, phosphorus, and selenium.
  • Oatmeal covers your daily iron needs 74% more than cottage cheese.
  • Cottage cheese contains 279 times less manganese than oatmeal. Oatmeal contains 0.558mg of manganese, while cottage cheese contains 0.002mg.
  • Oatmeal has less sodium.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cheese, cottage, creamed, large or small curd.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +225%
Contains more IronIron +8414.3%
Contains more CopperCopper +127.6%
Contains more ZincZinc +55%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +27800%
Contains more PotassiumPotassium +70.5%
Contains more PhosphorusPhosphorus +106.5%
Contains more SeleniumSelenium +94%
~equal in Calcium ~83mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 AVitamin A +251.4%
Contains more Vitamin B1Vitamin B1 +863%
Contains more Vitamin B2Vitamin B2 +31.9%
Contains more Vitamin B3Vitamin B3 +2955.6%
Contains more Vitamin B6Vitamin B6 +530.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +266.7%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +75.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +291.5%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +245.3%
Contains more ProteinProtein +369.2%
Contains more FatsFats +216.2%
Contains more OtherOther +147.4%
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -86.8%
Contains more Poly. FatPolyunsaturated fat +246.3%
Contains more Mono. FatMonounsaturated fat +99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 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 GalactoseGalactose +∞%
Contains more LactoseLactose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Cottage cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Oatmeal Cottage cheese DV% diff.
Iron 5.96mg 0.07mg 74%
Manganese 0.558mg 0.002mg 24%
Vitamin B1 0.26mg 0.027mg 19%
Vitamin B6 0.29mg 0.046mg 19%
Protein 2.37g 11.12g 18%
Vitamin B3 3.025mg 0.099mg 18%
Vitamin B12 0µg 0.43µg 18%
Sodium 49mg 364mg 14%
Phosphorus 77mg 159mg 12%
Vitamin A 130µg 37µg 10%
Selenium 5µg 9.7µg 9%
Folate 44µg 12µg 8%
Saturated fat 0.226g 1.718g 7%
Fiber 1.7g 0g 7%
Cholesterol 0mg 17mg 6%
Vitamin B5 0.317mg 0.557mg 5%
Fats 1.36g 4.3g 5%
Vitamin B2 0.215mg 0.163mg 4%
Copper 0.066mg 0.029mg 4%
Starch 10.37g 4%
Magnesium 26mg 8mg 4%
Carbs 11.67g 3.38g 3%
Choline 4.7mg 18.4mg 2%
Polyunsaturated fat 0.426g 0.123g 2%
Calories 68kcal 98kcal 2%
Zinc 0.62mg 0.4mg 2%
Vitamin D 0µg 0.1µg 1%
Potassium 61mg 104mg 1%
Monounsaturated fat 0.391g 0.778g 1%
Net carbs 9.97g 3.38g N/A
Vitamin D 0IU 3IU 0%
Calcium 80mg 83mg 0%
Sugar 0.46g 2.67g N/A
Vitamin E 0.07mg 0.08mg 0%
Vitamin K 0.4µg 0µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.147mg 0%
Threonine 0.083mg 0.5mg 0%
Isoleucine 0.105mg 0.591mg 0%
Leucine 0.2mg 1.116mg 0%
Lysine 0.135mg 0.934mg 0%
Methionine 0.04mg 0.269mg 0%
Phenylalanine 0.13mg 0.577mg 0%
Valine 0.151mg 0.748mg 0%
Histidine 0.057mg 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
26%
Oatmeal
14%
Cottage cheese
Minerals Daily Need Coverage Score
45%
Oatmeal
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 315mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 1.492g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 69)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.