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Pico de gallo vs. Cottage cheese — In-Depth Nutrition Comparison

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How are pico de gallo and cottage cheese different?

  • Cottage cheese has more calcium than pico de gallo.
  • Pico de gallo contains 2 times more sugar than cottage cheese. While pico de gallo contains 6.25g of sugar, cottage cheese contains only 2.67g.

PACE, Pico De Gallo and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -22.4%

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.
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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +177.5%
Contains more OtherOther +85.8%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~79.79g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Cottage cheese DV% diff.
Phosphorus 159mg 23%
Protein 0g 11.12g 22%
Selenium 9.7µg 18%
Vitamin B12 0.43µg 18%
Vitamin B2 0.163mg 13%
Vitamin B5 0.557mg 11%
Saturated fat 0g 1.718g 8%
Calcium 0mg 83mg 8%
Fats 0g 4.3g 7%
Cholesterol 0mg 17mg 6%
Sodium 469mg 364mg 5%
Vitamin A 37µg 4%
Vitamin B6 0.046mg 4%
Vitamin C 3.8mg 0mg 4%
Zinc 0.4mg 4%
Choline 18.4mg 3%
Folate 12µg 3%
Calories 31kcal 98kcal 3%
Potassium 104mg 3%
Copper 0.029mg 3%
Carbs 9.38g 3.38g 2%
Vitamin B1 0.027mg 2%
Monounsaturated fat 0.778g 2%
Magnesium 8mg 2%
Vitamin E 0.08mg 1%
Polyunsaturated fat 0.123g 1%
Vitamin B3 0.099mg 1%
Iron 0mg 0.07mg 1%
Vitamin D 0.1µg 1%
Net carbs 9.38g 3.38g N/A
Vitamin D 3IU 0%
Sugar 6.25g 2.67g N/A
Manganese 0.002mg 0%
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo 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
1%
Pico de gallo
14%
Cottage cheese
Minerals Daily Need Coverage Score
6%
Pico de gallo
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Pico de gallo
Pico de gallo is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 1.718g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 10)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $2)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 105mg)
Which food is richer in minerals?
Cottage cheese
Cottage cheese is relatively richer in minerals
Which food is richer in vitamins?
Cottage cheese
Cottage cheese is relatively richer in vitamins

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. 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.