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  6. Salsa vs. Cottage cheese

Salsa vs. Cottage cheese — In-Depth Nutrition Comparison

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Significant differences between Salsa and Cottage cheese

  • Salsa has more Iron, Vitamin B6, Copper, and Vitamin B3, however, Cottage cheese is richer in Phosphorus, Vitamin B12, Selenium, Vitamin B2, and Calcium.
  • Salsa covers your daily Iron needs 27% more than Cottage cheese.
  • Cottage cheese has 11 times less Vitamin B3 than Salsa. Salsa has 1.08mg of Vitamin B3, while Cottage cheese has 0.099mg.
  • Salsa contains less Saturated Fat.

Specific food types used in this comparison are USDA Commodity, salsa and Cheese, cottage, creamed, large or small curd.

Infographic

Salsa 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.
Salsa
Salsa
4
:
6
Cottage cheese
Cottage cheese
Contains more Iron +3100%
Contains more Magnesium +100%
Contains more Potassium +159.6%
Contains more Copper +231%
Contains more Calcium +591.7%
Contains more Phosphorus +430%
Contains less Sodium -15.3%
Contains more Zinc +135.3%
Contains more Selenium +2325%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +3100%
Contains more Magnesium +100%
Contains more Potassium +159.6%
Contains more Copper +231%
Contains more Calcium +591.7%
Contains more Phosphorus +430%
Contains less Sodium -15.3%
Contains more Zinc +135.3%
Contains more Selenium +2325%

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.
Salsa
Salsa
6
:
6
Cottage cheese
Cottage cheese
Contains more Vitamin A +292.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B3 +990.9%
Contains more Vitamin B6 +223.9%
Contains more Folate +58.3%
Contains more Vitamin B2 +443.3%
Contains more Vitamin B12 +∞%
Salsa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin A +292.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B3 +990.9%
Contains more Vitamin B6 +223.9%
Contains more Folate +58.3%
Contains more Vitamin B2 +443.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
3
:
2
Cottage cheese
Cottage cheese
Contains more Carbs +107.1%
Contains more Water +12.4%
Contains more Other +13.5%
Contains more Protein +641.3%
Contains more Fats +2050%
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Cottage cheese
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 Carbs +107.1%
Contains more Water +12.4%
Contains more Other +13.5%
Contains more Protein +641.3%
Contains more Fats +2050%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
1
:
2
Cottage cheese
Cottage cheese
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +4762.5%
Contains more Polyunsaturated fat +15%
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +4762.5%
Contains more Polyunsaturated fat +15%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsa Cottage cheese
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salsa Cottage cheese Opinion
Net carbs 5.6g 3.38g Salsa
Protein 1.5g 11.12g Cottage cheese
Fats 0.2g 4.3g Cottage cheese
Carbs 7g 3.38g Salsa
Calories 36kcal 98kcal Cottage cheese
Sugar 2.67g Salsa
Fiber 1.4g 0g Salsa
Calcium 12mg 83mg Cottage cheese
Iron 2.24mg 0.07mg Salsa
Magnesium 16mg 8mg Salsa
Phosphorus 30mg 159mg Cottage cheese
Potassium 270mg 104mg Salsa
Sodium 430mg 364mg Cottage cheese
Zinc 0.17mg 0.4mg Cottage cheese
Copper 0.096mg 0.029mg Salsa
Manganese 0.002mg Cottage cheese
Selenium 0.4µg 9.7µg Cottage cheese
Vitamin A 550IU 140IU Salsa
Vitamin A RAE 28µg 37µg Cottage cheese
Vitamin E 0.08mg Cottage cheese
Vitamin D 3IU Cottage cheese
Vitamin D 0.1µg Cottage cheese
Vitamin C 4mg 0mg Salsa
Vitamin B1 0.05mg 0.027mg Salsa
Vitamin B2 0.03mg 0.163mg Cottage cheese
Vitamin B3 1.08mg 0.099mg Salsa
Vitamin B5 0.557mg Cottage cheese
Vitamin B6 0.149mg 0.046mg Salsa
Folate 19µg 12µg Salsa
Vitamin B12 0µg 0.43µg Cottage cheese
Tryptophan 0.147mg Cottage cheese
Threonine 0.5mg Cottage cheese
Isoleucine 0.591mg Cottage cheese
Leucine 1.116mg Cottage cheese
Lysine 0.934mg Cottage cheese
Methionine 0.269mg Cottage cheese
Phenylalanine 0.577mg Cottage cheese
Valine 0.748mg Cottage cheese
Histidine 0.326mg Cottage cheese
Cholesterol 0mg 17mg Salsa
Saturated Fat 0.029g 1.718g Salsa
Monounsaturated Fat 0.016g 0.778g Cottage cheese
Polyunsaturated fat 0.107g 0.123g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Cottage cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Salsa
14%
Cottage cheese
Minerals Daily Need Coverage Score
23%
Salsa
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 2.67g)
Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 1.689g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 10)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2)
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 66mg)
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. 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.