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Porridge vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on the differences between porridge and cottage cheese

  • Porridge has more iron; however, cottage cheese is higher in phosphorus, vitamin B12, selenium, vitamin B2, and vitamin B5.
  • Porridge covers your daily iron needs 46% more than cottage cheese.
  • Porridge has less saturated fat.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cheese, cottage, creamed, large or small curd.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 IronIron +5242.9%
Contains more CopperCopper +37.9%
Contains less SodiumSodium -98.4%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +550%
Contains more ZincZinc +207.7%
Contains more PhosphorusPhosphorus +960%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +246.4%
~equal in Calcium ~83mg

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 +103.7%
Contains more Vitamin B3Vitamin B3 +425.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +552%
Contains more Vitamin B5Vitamin B5 +684.5%
Contains more Vitamin B6Vitamin B6 +253.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Porridge Cottage cheese DV% diff.
Iron 3.74mg 0.07mg 46%
Phosphorus 15mg 159mg 21%
Protein 1.44g 11.12g 19%
Vitamin B12 0µg 0.43µg 18%
Sodium 6mg 364mg 16%
Selenium 2.8µg 9.7µg 13%
Vitamin B2 0.025mg 0.163mg 11%
Vitamin B5 0.071mg 0.557mg 10%
Saturated fat 0.033g 1.718g 8%
Fats 0.21g 4.3g 6%
Cholesterol 0mg 17mg 6%
Vitamin A 0µg 37µg 4%
Vitamin B3 0.52mg 0.099mg 3%
Vitamin B6 0.013mg 0.046mg 3%
Choline 18.4mg 3%
Potassium 16mg 104mg 3%
Vitamin B1 0.055mg 0.027mg 2%
Monounsaturated fat 0.028g 0.778g 2%
Calories 50kcal 98kcal 2%
Carbs 10.52g 3.38g 2%
Fiber 0.5g 0g 2%
Zinc 0.13mg 0.4mg 2%
Magnesium 5mg 8mg 1%
Vitamin D 0µg 0.1µg 1%
Copper 0.04mg 0.029mg 1%
Net carbs 10.02g 3.38g N/A
Vitamin D 0IU 3IU 0%
Calcium 87mg 83mg 0%
Sugar 0.03g 2.67g N/A
Vitamin E 0.02mg 0.08mg 0%
Manganese 0mg 0.002mg 0%
Vitamin K 0.1µg 0µg 0%
Folate 12µg 12µg 0%
Polyunsaturated fat 0.114g 0.123g 0%
Tryptophan 0.02mg 0.147mg 0%
Threonine 0.045mg 0.5mg 0%
Isoleucine 0.063mg 0.591mg 0%
Leucine 0.11mg 1.116mg 0%
Lysine 0.037mg 0.934mg 0%
Methionine 0.027mg 0.269mg 0%
Phenylalanine 0.078mg 0.577mg 0%
Valine 0.07mg 0.748mg 0%
Histidine 0.033mg 0.326mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +211.2%
Contains more ProteinProtein +672.2%
Contains more FatsFats +1947.6%
Contains more OtherOther +540.9%
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 +2678.6%
~equal in Polyunsaturated fat ~0.123g

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.