Quinoa vs. Cottage cheese — In-Depth Nutrition Comparison
Compare
How are quinoa and cottage cheese different?
- Quinoa is higher in manganese, copper, iron, magnesium, fiber, and folate; however, cottage cheese is richer in vitamin B12 and selenium.
- Daily need coverage for manganese for quinoa is 27% higher.
- Quinoa has less saturated fat.
- Cottage cheese has a lower glycemic index (10) than quinoa (53).
Quinoa, cooked and Cheese, cottage, creamed, large or small curd are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +700% |
| Contains more PotassiumPotassium | +65.4% |
| Contains more IronIron | +2028.6% |
| Contains more CopperCopper | +562.1% |
| Contains more ZincZinc | +172.5% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +31450% |
| Contains more CalciumCalcium | +388.2% |
| Contains more SeleniumSelenium | +246.4% |
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.
| Contains more Vitamin EVitamin E | +687.5% |
| Contains more Vitamin B1Vitamin B1 | +296.3% |
| Contains more Vitamin B3Vitamin B3 | +316.2% |
| Contains more Vitamin B6Vitamin B6 | +167.4% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +25% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +48.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more CarbsCarbs | +530.2% |
| Contains more ProteinProtein | +152.7% |
| Contains more FatsFats | +124% |
| Contains more WaterWater | +11.4% |
| Contains more OtherOther | +83.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
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 | -86.6% |
| Contains more Poly. FatPolyunsaturated fat | +776.4% |
| Contains more Mono. FatMonounsaturated fat | +47.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Sucrose
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.631mg | 0.002mg | 27% |
| Iron | 1.49mg | 0.07mg | 18% |
| Copper | 0.192mg | 0.029mg | 18% |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Sodium | 7mg | 364mg | 16% |
| Selenium | 2.8µg | 9.7µg | 13% |
| Protein | 4.4g | 11.12g | 13% |
| Magnesium | 64mg | 8mg | 13% |
| Vitamin B5 | 0.557mg | 11% | |
| Fiber | 2.8g | 0g | 11% |
| Folate | 42µg | 12µg | 8% |
| Starch | 17.63g | 7% | |
| Vitamin B1 | 0.107mg | 0.027mg | 7% |
| Calcium | 17mg | 83mg | 7% |
| Saturated fat | 0.231g | 1.718g | 7% |
| Zinc | 1.09mg | 0.4mg | 6% |
| Carbs | 21.3g | 3.38g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Polyunsaturated fat | 1.078g | 0.123g | 6% |
| Vitamin B6 | 0.123mg | 0.046mg | 6% |
| Vitamin A | 0µg | 37µg | 4% |
| Vitamin E | 0.63mg | 0.08mg | 4% |
| Vitamin B2 | 0.11mg | 0.163mg | 4% |
| Fats | 1.92g | 4.3g | 4% |
| Potassium | 172mg | 104mg | 2% |
| Vitamin B3 | 0.412mg | 0.099mg | 2% |
| Choline | 23mg | 18.4mg | 1% |
| Monounsaturated fat | 0.528g | 0.778g | 1% |
| Calories | 120kcal | 98kcal | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Phosphorus | 152mg | 159mg | 1% |
| Net carbs | 18.5g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 0.87g | 2.67g | N/A |
| Tryptophan | 0.052mg | 0.147mg | 0% |
| Threonine | 0.131mg | 0.5mg | 0% |
| Isoleucine | 0.157mg | 0.591mg | 0% |
| Leucine | 0.261mg | 1.116mg | 0% |
| Lysine | 0.239mg | 0.934mg | 0% |
| Methionine | 0.096mg | 0.269mg | 0% |
| Phenylalanine | 0.185mg | 0.577mg | 0% |
| Valine | 0.185mg | 0.748mg | 0% |
| Histidine | 0.127mg | 0.326mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
11%
14%
Minerals Daily Need Coverage Score
38%
23%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 357mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 1.487g)
Which food is cheaper?
Quinoa is cheaper (difference - $2)
Which food is lower in glycemic index?
Cottage cheese is lower in glycemic index (difference - 43)
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.
Which food is richer in vitamins?
?
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.