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  6. Brown rice vs. Cottage cheese

Brown rice vs. Cottage cheese — In-Depth Nutrition Comparison

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How are Brown rice and Cottage cheese different?

  • Brown rice is higher in Manganese, Vitamin B3, Vitamin B1, Copper, and Magnesium, however, Cottage cheese is richer in Vitamin B12, Calcium, and Phosphorus.
  • Daily need coverage for Manganese from Brown rice is 42% higher.
  • Brown rice contains 26 times more Vitamin B3 than Cottage cheese. While Brown rice contains 2.561mg of Vitamin B3, Cottage cheese contains only 0.099mg.
  • Brown rice has less Saturated Fat.

Rice, brown, long-grain, cooked and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +387.5%
Contains more IronIron +700%
Contains more CopperCopper +265.5%
Contains more ZincZinc +77.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +48600%
Contains more CalciumCalcium +2666.7%
Contains more PotassiumPotassium +20.9%
Contains more PhosphorusPhosphorus +54.4%
Contains more SeleniumSelenium +67.2%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B1Vitamin B1 +559.3%
Contains more Vitamin B3Vitamin B3 +2486.9%
Contains more Vitamin B6Vitamin B6 +167.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +136.2%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +100%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +656.8%
Contains more ProteinProtein +305.8%
Contains more FatsFats +343.3%
Contains more WaterWater +13.5%
Contains more OtherOther +220.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 -84.9%
Contains more Poly. FatPolyunsaturated fat +197.6%
Contains more Mono. FatMonounsaturated Fat +110.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 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 SucroseSucrose +∞%
Contains more LactoseLactose +∞%
~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.
Brown rice Cottage cheese
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Cottage cheese Opinion
Calories 123kcal 98kcal Brown rice
Protein 2.74g 11.12g Cottage cheese
Fats 0.97g 4.3g Cottage cheese
Net carbs 23.98g 3.38g Brown rice
Carbs 25.58g 3.38g Brown rice
Cholesterol 0mg 17mg Brown rice
Vitamin D 0IU 3IU Cottage cheese
Magnesium 39mg 8mg Brown rice
Calcium 3mg 83mg Cottage cheese
Potassium 86mg 104mg Cottage cheese
Iron 0.56mg 0.07mg Brown rice
Sugar 0.24g 2.67g Brown rice
Fiber 1.6g 0g Brown rice
Copper 0.106mg 0.029mg Brown rice
Zinc 0.71mg 0.4mg Brown rice
Starch 24.79g Brown rice
Phosphorus 103mg 159mg Cottage cheese
Sodium 4mg 364mg Brown rice
Vitamin A 0IU 140IU Cottage cheese
Vitamin A 0µg 37µg Cottage cheese
Vitamin E 0.17mg 0.08mg Brown rice
Vitamin D 0µg 0.1µg Cottage cheese
Manganese 0.974mg 0.002mg Brown rice
Selenium 5.8µg 9.7µg Cottage cheese
Vitamin B1 0.178mg 0.027mg Brown rice
Vitamin B2 0.069mg 0.163mg Cottage cheese
Vitamin B3 2.561mg 0.099mg Brown rice
Vitamin B5 0.38mg 0.557mg Cottage cheese
Vitamin B6 0.123mg 0.046mg Brown rice
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 0.2µg 0µg Brown rice
Folate 9µg 12µg Cottage cheese
Choline 9.2mg 18.4mg Cottage cheese
Saturated Fat 0.26g 1.718g Brown rice
Monounsaturated Fat 0.369g 0.778g Cottage cheese
Polyunsaturated fat 0.366g 0.123g Brown rice
Tryptophan 0.033mg 0.147mg Cottage cheese
Threonine 0.095mg 0.5mg Cottage cheese
Isoleucine 0.109mg 0.591mg Cottage cheese
Leucine 0.214mg 1.116mg Cottage cheese
Lysine 0.099mg 0.934mg Cottage cheese
Methionine 0.058mg 0.269mg Cottage cheese
Phenylalanine 0.133mg 0.577mg Cottage cheese
Valine 0.151mg 0.748mg Cottage cheese
Histidine 0.066mg 0.326mg Cottage cheese
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
13%
Brown rice
14%
Cottage cheese
Minerals Daily Need Coverage Score
32%
Brown rice
23%
Cottage cheese

Comparison summary

Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 360mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.458g)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.