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  6. Pasta vs. Cottage cheese

Pasta vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the main differences between pasta and cottage cheese?

  • Pasta is richer in vitamin B1, iron, folate, and manganese, yet cottage cheese is richer in phosphorus, vitamin B12, calcium, and vitamin B5.
  • Cottage cheese's daily need coverage for sodium is 16% higher.
  • Pasta has 112 times more manganese than cottage cheese. Pasta has 0.224mg of manganese, while cottage cheese has 0.002mg.
  • Pasta contains less saturated fat.
  • Cottage cheese has a lower glycemic index than pasta.

We used Pasta, fresh-refrigerated, plain, cooked and Cheese, cottage, creamed, large or small curd types in this comparison.

Infographic

Pasta 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.
Pasta
Pasta
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 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 +125%
Contains more IronIron +1528.6%
Contains more CopperCopper +220.7%
Contains more ZincZinc +40%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +11100%
Contains more CalciumCalcium +1283.3%
Contains more PotassiumPotassium +333.3%
Contains more PhosphorusPhosphorus +152.4%

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.
Pasta
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 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 +674.1%
Contains more Vitamin B3Vitamin B3 +902%
Contains more FolateFolate +433.3%
Contains more Vitamin AVitamin A +516.7%
Contains more Vitamin B5Vitamin B5 +204.4%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more Vitamin B12Vitamin B12 +207.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.163mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Cottage cheese DV% diff.
Selenium 9.7µg 18%
Sodium 6mg 364mg 16%
Vitamin B1 0.209mg 0.027mg 15%
Phosphorus 63mg 159mg 14%
Folate 64µg 12µg 13%
Iron 1.14mg 0.07mg 13%
Protein 5.15g 11.12g 12%
Vitamin B12 0.14µg 0.43µg 12%
Manganese 0.224mg 0.002mg 10%
Calcium 6mg 83mg 8%
Saturated fat 0.15g 1.718g 7%
Carbs 24.93g 3.38g 7%
Copper 0.093mg 0.029mg 7%
Vitamin B5 0.183mg 0.557mg 7%
Vitamin B3 0.992mg 0.099mg 6%
Cholesterol 33mg 17mg 5%
Fats 1.05g 4.3g 5%
Choline 18.4mg 3%
Vitamin A 6µg 37µg 3%
Monounsaturated fat 0.124g 0.778g 2%
Polyunsaturated fat 0.429g 0.123g 2%
Calories 131kcal 98kcal 2%
Potassium 24mg 104mg 2%
Magnesium 18mg 8mg 2%
Vitamin B2 0.15mg 0.163mg 1%
Vitamin E 0.08mg 1%
Vitamin B6 0.034mg 0.046mg 1%
Zinc 0.56mg 0.4mg 1%
Vitamin D 0.1µg 1%
Net carbs 24.93g 3.38g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Tryptophan 0.065mg 0.147mg 0%
Threonine 0.134mg 0.5mg 0%
Isoleucine 0.197mg 0.591mg 0%
Leucine 0.348mg 1.116mg 0%
Lysine 0.097mg 0.934mg 0%
Methionine 0.079mg 0.269mg 0%
Phenylalanine 0.247mg 0.577mg 0%
Valine 0.217mg 0.748mg 0%
Histidine 0.103mg 0.326mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +637.6%
Contains more ProteinProtein +115.9%
Contains more FatsFats +309.5%
Contains more WaterWater +16.4%
Contains more OtherOther +354.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -91.3%
Contains more Poly. FatPolyunsaturated fat +248.8%
Contains more Mono. FatMonounsaturated fat +527.4%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.