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  6. Sapodilla vs. Cottage cheese

Sapodilla vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on differences between sapodillas and cottage cheese

  • Sapodillas have more fiber, vitamin C, iron, and copper; however, cottage cheese is higher in phosphorus, vitamin B12, selenium, and vitamin B2.
  • Sapodillas cover your daily fiber needs 21% more than cottage cheese.
  • Sapodillas have less saturated fat.
  • The glycemic index of sapodillas is higher.

Food varieties used in this article are Sapodilla, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Sapodilla 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
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 +50%
Contains more PotassiumPotassium +85.6%
Contains more IronIron +1042.9%
Contains more CopperCopper +196.6%
Contains less SodiumSodium -96.7%
Contains more CalciumCalcium +295.2%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +1225%
Contains more SeleniumSelenium +1516.7%

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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
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 CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +102%
Contains more FolateFolate +16.7%
Contains more Vitamin AVitamin A +1133.3%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +715%
Contains more Vitamin B5Vitamin B5 +121%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sapodilla Cottage cheese DV% diff.
Phosphorus 12mg 159mg 21%
Fiber 5.3g 0g 21%
Protein 0.44g 11.12g 21%
Vitamin B12 0µg 0.43µg 18%
Selenium 0.6µg 9.7µg 17%
Vitamin C 14.7mg 0mg 16%
Sodium 12mg 364mg 15%
Vitamin B2 0.02mg 0.163mg 11%
Iron 0.8mg 0.07mg 9%
Saturated fat 0.194g 1.718g 7%
Vitamin B5 0.252mg 0.557mg 6%
Carbs 19.96g 3.38g 6%
Copper 0.086mg 0.029mg 6%
Calcium 21mg 83mg 6%
Cholesterol 0mg 17mg 6%
Fats 1.1g 4.3g 5%
Vitamin A 3µg 37µg 4%
Potassium 193mg 104mg 3%
Zinc 0.1mg 0.4mg 3%
Choline 18.4mg 3%
Vitamin B1 0mg 0.027mg 2%
Vitamin B6 0.037mg 0.046mg 1%
Folate 14µg 12µg 1%
Vitamin B3 0.2mg 0.099mg 1%
Calories 83kcal 98kcal 1%
Vitamin D 0.1µg 1%
Vitamin E 0.08mg 1%
Polyunsaturated fat 0.011g 0.123g 1%
Magnesium 12mg 8mg 1%
Monounsaturated fat 0.521g 0.778g 1%
Net carbs 14.66g 3.38g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Manganese 0.002mg 0%
Tryptophan 0.005mg 0.147mg 0%
Threonine 0.012mg 0.5mg 0%
Isoleucine 0.015mg 0.591mg 0%
Leucine 0.024mg 1.116mg 0%
Lysine 0.039mg 0.934mg 0%
Methionine 0.003mg 0.269mg 0%
Phenylalanine 0.013mg 0.577mg 0%
Valine 0.016mg 0.748mg 0%
Histidine 0.016mg 0.326mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 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 +490.5%
Contains more ProteinProtein +2427.3%
Contains more FatsFats +290.9%
Contains more OtherOther +182%
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 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 -88.7%
Contains more Mono. FatMonounsaturated fat +49.3%
Contains more Poly. FatPolyunsaturated fat +1018.2%

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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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.