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

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What are the main differences between pea raw and cottage cheese?

  • Pea raw is richer in vitamin C, fiber, vitamin K, vitamin B1, manganese, iron, and copper, yet cottage cheese is richer in vitamin B12 and selenium.
  • Pea raw's daily need coverage for vitamin C is 44% higher.
  • Pea raw contains less sodium.
  • Cottage cheese has a lower glycemic index than pea raw.

We used Peas, green, raw and Cheese, cottage, creamed, large or small curd types in this comparison.

Infographic

Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +312.5%
Contains more PotassiumPotassium +134.6%
Contains more IronIron +2000%
Contains more CopperCopper +506.9%
Contains more ZincZinc +210%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +20400%
Contains more CalciumCalcium +232%
Contains more PhosphorusPhosphorus +47.2%
Contains more SeleniumSelenium +438.9%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 EVitamin E +62.5%
Contains more Vitamin B1Vitamin B1 +885.2%
Contains more Vitamin B3Vitamin B3 +2011.1%
Contains more Vitamin B6Vitamin B6 +267.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +441.7%
Contains more CholineCholine +54.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23.5%
Contains more Vitamin B5Vitamin B5 +435.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~37µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +327.5%
Contains more ProteinProtein +105.2%
Contains more FatsFats +975%
Contains more OtherOther +62.1%
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -95.9%
Contains more Poly. FatPolyunsaturated fat +52%
Contains more Mono. FatMonounsaturated fat +2122.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 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 SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea raw Cottage cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pea raw Cottage cheese DV% diff.
Vitamin C 40mg 0mg 44%
Fiber 5.7g 0g 23%
Vitamin K 24.8µg 0µg 21%
Vitamin B1 0.266mg 0.027mg 20%
Iron 1.47mg 0.07mg 18%
Manganese 0.41mg 0.002mg 18%
Vitamin B12 0µg 0.43µg 18%
Sodium 5mg 364mg 16%
Copper 0.176mg 0.029mg 16%
Selenium 1.8µg 9.7µg 14%
Folate 65µg 12µg 13%
Vitamin B3 2.09mg 0.099mg 12%
Protein 5.42g 11.12g 11%
Vitamin B5 0.104mg 0.557mg 9%
Vitamin B6 0.169mg 0.046mg 9%
Zinc 1.24mg 0.4mg 8%
Phosphorus 108mg 159mg 7%
Saturated fat 0.071g 1.718g 7%
Magnesium 33mg 8mg 6%
Calcium 25mg 83mg 6%
Cholesterol 0mg 17mg 6%
Fats 0.4g 4.3g 6%
Carbs 14.45g 3.38g 4%
Potassium 244mg 104mg 4%
Monounsaturated fat 0.035g 0.778g 2%
Vitamin B2 0.132mg 0.163mg 2%
Choline 28.4mg 18.4mg 2%
Calories 81kcal 98kcal 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 8.75g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 5.67g 2.67g N/A
Vitamin E 0.13mg 0.08mg 0%
Vitamin A 38µg 37µg 0%
Polyunsaturated fat 0.187g 0.123g 0%
Tryptophan 0.037mg 0.147mg 0%
Threonine 0.203mg 0.5mg 0%
Isoleucine 0.195mg 0.591mg 0%
Leucine 0.323mg 1.116mg 0%
Lysine 0.317mg 0.934mg 0%
Methionine 0.082mg 0.269mg 0%
Phenylalanine 0.2mg 0.577mg 0%
Valine 0.235mg 0.748mg 0%
Histidine 0.107mg 0.326mg 0%
Fructose 0.39g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Cottage cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
14%
Cottage cheese
Minerals Daily Need Coverage Score
31%
Pea raw
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Pea raw
Pea raw is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 359mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 1.647g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $1.7)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 44)
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.

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.