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  6. Pomegranate vs. Cottage cheese

Pomegranate vs. Cottage cheese — In-Depth Nutrition Comparison

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How are pomegranate and cottage cheese different?

  • Pomegranate is richer in fiber, copper, vitamin K, and vitamin C, while cottage cheese is higher in vitamin B12, phosphorus, selenium, and vitamin B2.
  • Cottage cheese covers your daily need for vitamin B12, 18% more than pomegranate.
  • Pomegranate is lower in saturated fat.

Pomegranates, raw and Cheese, cottage, creamed, large or small curd types were used in this article.

Infographic

Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 +50%
Contains more PotassiumPotassium +126.9%
Contains more IronIron +328.6%
Contains more CopperCopper +444.8%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +5850%
Contains more CalciumCalcium +730%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +341.7%
Contains more SeleniumSelenium +1840%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +148.1%
Contains more Vitamin B3Vitamin B3 +196%
Contains more Vitamin B6Vitamin B6 +63%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +207.5%
Contains more Vitamin B5Vitamin B5 +47.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +142.1%

All nutrients comparison - raw data values

Nutrient Pomegranate Cottage cheese DV% diff.
Protein 1.67g 11.12g 19%
Phosphorus 36mg 159mg 18%
Vitamin B12 0µg 0.43µg 18%
Selenium 0.5µg 9.7µg 17%
Sodium 3mg 364mg 16%
Fiber 4g 0g 16%
Copper 0.158mg 0.029mg 14%
Vitamin K 16.4µg 0µg 14%
Vitamin C 10.2mg 0mg 11%
Vitamin B2 0.053mg 0.163mg 8%
Saturated fat 0.12g 1.718g 7%
Calcium 10mg 83mg 7%
Folate 38µg 12µg 7%
Cholesterol 0mg 17mg 6%
Fats 1.17g 4.3g 5%
Manganese 0.119mg 0.002mg 5%
Carbs 18.7g 3.38g 5%
Vitamin A 0µg 37µg 4%
Vitamin B5 0.377mg 0.557mg 4%
Potassium 236mg 104mg 4%
Vitamin E 0.6mg 0.08mg 3%
Iron 0.3mg 0.07mg 3%
Vitamin B1 0.067mg 0.027mg 3%
Monounsaturated fat 0.093g 0.778g 2%
Choline 7.6mg 18.4mg 2%
Vitamin B6 0.075mg 0.046mg 2%
Calories 83kcal 98kcal 1%
Vitamin B3 0.293mg 0.099mg 1%
Vitamin D 0µg 0.1µg 1%
Magnesium 12mg 8mg 1%
Net carbs 14.7g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 13.67g 2.67g N/A
Zinc 0.35mg 0.4mg 0%
Polyunsaturated fat 0.079g 0.123g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +453.3%
Contains more ProteinProtein +565.9%
Contains more FatsFats +267.5%
Contains more OtherOther +166%
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 -93%
Contains more Mono. FatMonounsaturated fat +736.6%
Contains more Poly. FatPolyunsaturated fat +55.7%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.