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Quinoa vs. Cottage cheese — In-Depth Nutrition Comparison

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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

Quinoa 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.
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 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 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%
~equal in Phosphorus ~159mg

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.
Quinoa
6
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +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
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -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
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 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 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.
Quinoa Cottage cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Cottage cheese 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?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
14%
Cottage cheese
Minerals Daily Need Coverage Score
38%
Quinoa
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 357mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 1.487g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2)
Which food is lower in glycemic index?
Cottage cheese
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.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.