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Scallion vs. Cottage cheese — In-Depth Nutrition Comparison

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Summary of differences between scallion and cottage cheese

  • Scallion has more vitamin K, vitamin C, iron, vitamin A, folate, and fiber, while cottage cheese has more vitamin B12, phosphorus, and selenium.
  • Scallion covers your daily need for vitamin K, 173% more than cottage cheese.
  • The amount of sodium in scallion is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of scallion is 32.

These are the specific foods used in this comparison Onions, spring or scallions (includes tops and bulb), raw and Cheese, cottage, creamed, large or small curd.

Infographic

Scallion vs Cottage cheese infographic
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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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
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 +150%
Contains more PotassiumPotassium +165.4%
Contains more IronIron +2014.3%
Contains more CopperCopper +186.2%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +7900%
Contains more CalciumCalcium +15.3%
Contains more PhosphorusPhosphorus +329.7%
Contains more SeleniumSelenium +1516.7%
~equal in Zinc ~0.4mg

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +35.1%
Contains more Vitamin EVitamin E +587.5%
Contains more Vitamin B1Vitamin B1 +103.7%
Contains more Vitamin B3Vitamin B3 +430.3%
Contains more Vitamin B6Vitamin B6 +32.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B5Vitamin B5 +642.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +222.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 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 +117.2%
Contains more WaterWater +12.6%
Contains more ProteinProtein +507.7%
Contains more FatsFats +2163.2%
Contains more OtherOther +74.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 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 -98.1%
Contains more Mono. FatMonounsaturated fat +2781.5%
Contains more Poly. FatPolyunsaturated fat +66.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Scallion 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 Scallion Cottage cheese DV% diff.
Vitamin K 207µg 0µg 173%
Vitamin C 18.8mg 0mg 21%
Protein 1.83g 11.12g 19%
Iron 1.48mg 0.07mg 18%
Vitamin B12 0µg 0.43µg 18%
Phosphorus 37mg 159mg 17%
Selenium 0.6µg 9.7µg 17%
Sodium 16mg 364mg 15%
Folate 64µg 12µg 13%
Fiber 2.6g 0g 10%
Vitamin B5 0.075mg 0.557mg 10%
Saturated fat 0.032g 1.718g 8%
Manganese 0.16mg 0.002mg 7%
Cholesterol 0mg 17mg 6%
Copper 0.083mg 0.029mg 6%
Vitamin B2 0.08mg 0.163mg 6%
Fats 0.19g 4.3g 6%
Potassium 276mg 104mg 5%
Vitamin B3 0.525mg 0.099mg 3%
Calories 32kcal 98kcal 3%
Magnesium 20mg 8mg 3%
Vitamin E 0.55mg 0.08mg 3%
Vitamin B1 0.055mg 0.027mg 2%
Monounsaturated fat 0.027g 0.778g 2%
Choline 5.7mg 18.4mg 2%
Vitamin D 0µg 0.1µg 1%
Carbs 7.34g 3.38g 1%
Vitamin A 50µg 37µg 1%
Calcium 72mg 83mg 1%
Vitamin B6 0.061mg 0.046mg 1%
Net carbs 4.74g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.33g 2.67g N/A
Zinc 0.39mg 0.4mg 0%
Polyunsaturated fat 0.074g 0.123g 0%
Tryptophan 0.02mg 0.147mg 0%
Threonine 0.072mg 0.5mg 0%
Isoleucine 0.077mg 0.591mg 0%
Leucine 0.109mg 1.116mg 0%
Lysine 0.091mg 0.934mg 0%
Methionine 0.02mg 0.269mg 0%
Phenylalanine 0.059mg 0.577mg 0%
Valine 0.081mg 0.748mg 0%
Histidine 0.032mg 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion 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
55%
Scallion
14%
Cottage cheese
Minerals Daily Need Coverage Score
20%
Scallion
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Scallion
Scallion is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 348mg)
Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 1.686g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 22)
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.