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
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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.
| 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 | +∞% |
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 |
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
