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  6. Oats vs. Cottage cheese

Oats vs. Cottage cheese — In-Depth Nutrition Comparison

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Significant differences between oats and cottage cheese

  • Oats have more manganese, copper, vitamin B1, iron, phosphorus, fiber, magnesium, zinc, and vitamin B5; however, cottage cheese is richer in vitamin B12.
  • Oats cover your daily manganese needs 214% more than cottage cheese.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of cottage cheese is 10.

Specific food types used in this comparison are Oats and Cheese, cottage, creamed, large or small curd.

Infographic

Oats 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 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 +2112.5%
Contains more PotassiumPotassium +312.5%
Contains more IronIron +6642.9%
Contains more CopperCopper +2058.6%
Contains more ZincZinc +892.5%
Contains more PhosphorusPhosphorus +228.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +245700%
Contains more CalciumCalcium +53.7%

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.
Oats
Oats
5
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +2725.9%
Contains more Vitamin B3Vitamin B3 +870.7%
Contains more Vitamin B5Vitamin B5 +142.2%
Contains more Vitamin B6Vitamin B6 +158.7%
Contains more FolateFolate +366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Oats Cottage cheese DV% diff.
Manganese 4.916mg 0.002mg 214%
Copper 0.626mg 0.029mg 66%
Vitamin B1 0.763mg 0.027mg 61%
Iron 4.72mg 0.07mg 58%
Phosphorus 523mg 159mg 52%
Fiber 10.6g 0g 42%
Magnesium 177mg 8mg 40%
Zinc 3.97mg 0.4mg 32%
Carbs 66.27g 3.38g 21%
Selenium 9.7µg 18%
Vitamin B12 0µg 0.43µg 18%
Polyunsaturated fat 2.535g 0.123g 16%
Vitamin B5 1.349mg 0.557mg 16%
Sodium 2mg 364mg 16%
Calories 389kcal 98kcal 15%
Protein 16.89g 11.12g 12%
Folate 56µg 12µg 11%
Potassium 429mg 104mg 10%
Vitamin B6 0.119mg 0.046mg 6%
Cholesterol 0mg 17mg 6%
Vitamin B3 0.961mg 0.099mg 5%
Fats 6.9g 4.3g 4%
Monounsaturated fat 2.178g 0.778g 4%
Vitamin A 0µg 37µg 4%
Calcium 54mg 83mg 3%
Choline 18.4mg 3%
Saturated fat 1.217g 1.718g 2%
Vitamin B2 0.139mg 0.163mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.08mg 1%
Net carbs 55.67g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.67g N/A
Tryptophan 0.234mg 0.147mg 0%
Threonine 0.575mg 0.5mg 0%
Isoleucine 0.694mg 0.591mg 0%
Leucine 1.284mg 1.116mg 0%
Lysine 0.701mg 0.934mg 0%
Methionine 0.312mg 0.269mg 0%
Phenylalanine 0.895mg 0.577mg 0%
Valine 0.937mg 0.748mg 0%
Histidine 0.405mg 0.326mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +51.9%
Contains more FatsFats +60.5%
Contains more CarbsCarbs +1860.7%
Contains more OtherOther +22%
Contains more WaterWater +870.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
3
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -29.2%
Contains more Mono. FatMonounsaturated fat +179.9%
Contains more Poly. FatPolyunsaturated fat +1961%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.