Rice vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the differences between rice and cottage cheese?

Rice is higher in manganese, iron, folate, vitamin B1, and vitamin B3, yet cottage cheese is higher in vitamin B12, phosphorus, and vitamin B2.
Rice's daily need coverage for manganese is 20% more.
Rice has 17 times more iron than cottage cheese. While rice has 1.2mg of iron, cottage cheese has only 0.07mg.
The amount of saturated fat in rice is lower.
The glycemic index of cottage cheese is lower.

We used Rice, white, long-grain, regular, enriched, cooked and Cheese, cottage, creamed, large or small curd types in this article.

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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.

Rice

Cottage cheese

Contains more MagnesiumMagnesium	+50%
Contains more IronIron	+1614.3%
Contains more CopperCopper	+137.9%
Contains more ZincZinc	+22.5%
Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+23500%

Contains more CalciumCalcium	+730%
Contains more PotassiumPotassium	+197.1%
Contains more PhosphorusPhosphorus	+269.8%
Contains more SeleniumSelenium	+29.3%

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.

Rice

Cottage cheese

Contains more Vitamin B1Vitamin B1	+503.7%
Contains more Vitamin B3Vitamin B3	+1390.9%
Contains more Vitamin B6Vitamin B6	+102.2%
Contains more FolateFolate	+383.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+100%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+1153.8%
Contains more Vitamin B5Vitamin B5	+42.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+776.2%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.472mg	0.002mg	20%
Vitamin B12	0µg	0.43µg	18%
Phosphorus	43mg	159mg	17%
Protein	2.69g	11.12g	17%
Sodium	1mg	364mg	16%
Iron	1.2mg	0.07mg	14%
Folate	58µg	12µg	12%
Vitamin B2	0.013mg	0.163mg	12%
Vitamin B1	0.163mg	0.027mg	11%
Vitamin B3	1.476mg	0.099mg	9%
Carbs	28.17g	3.38g	8%
Saturated fat	0.077g	1.718g	7%
Calcium	10mg	83mg	7%
Fats	0.28g	4.3g	6%
Cholesterol	0mg	17mg	6%
Vitamin A	0µg	37µg	4%
Copper	0.069mg	0.029mg	4%
Vitamin B6	0.093mg	0.046mg	4%
Selenium	7.5µg	9.7µg	4%
Vitamin B5	0.39mg	0.557mg	3%
Choline	2.1mg	18.4mg	3%
Monounsaturated fat	0.088g	0.778g	2%
Calories	130kcal	98kcal	2%
Fiber	0.4g	0g	2%
Potassium	35mg	104mg	2%
Vitamin D	0µg	0.1µg	1%
Zinc	0.49mg	0.4mg	1%
Magnesium	12mg	8mg	1%
Net carbs	27.77g	3.38g	N/A
Vitamin D	0IU	3IU	0%
Sugar	0.05g	2.67g	N/A
Vitamin E	0.04mg	0.08mg	0%
Polyunsaturated fat	0.076g	0.123g	0%
Tryptophan	0.031mg	0.147mg	0%
Threonine	0.096mg	0.5mg	0%
Isoleucine	0.116mg	0.591mg	0%
Leucine	0.222mg	1.116mg	0%
Lysine	0.097mg	0.934mg	0%
Methionine	0.063mg	0.269mg	0%
Phenylalanine	0.144mg	0.577mg	0%
Valine	0.164mg	0.748mg	0%
Histidine	0.063mg	0.326mg	0%