Semolina vs. Cottage cheese — In-Depth Nutrition Comparison
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How are semolina and cottage cheese different?
- Semolina is richer in manganese, vitamin B6, vitamin B3, copper, selenium, vitamin B1, and iron, while cottage cheese is higher in vitamin B12 and vitamin B2.
- Semolina covers your daily need for manganese, 45% more than cottage cheese.
- Semolina contains 51 times more vitamin B3 than cottage cheese. Semolina contains 5.048mg of vitamin B3, while cottage cheese contains 0.099mg.
- Semolina is lower in sodium.
- Semolina has a higher glycemic index (54) than cottage cheese (10).
Rice, white, long-grain, parboiled, unenriched, dry and Cheese, cottage, creamed, large or small curd types were used 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.
| Contains more MagnesiumMagnesium | +237.5% |
| Contains more PotassiumPotassium | +67.3% |
| Contains more IronIron | +957.1% |
| Contains more CopperCopper | +879.3% |
| Contains more ZincZinc | +155% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +51650% |
| Contains more SeleniumSelenium | +105.2% |
| Contains more CalciumCalcium | +16.9% |
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 B1Vitamin B1 | +729.6% |
| Contains more Vitamin B3Vitamin B3 | +4999% |
| Contains more Vitamin B5Vitamin B5 | +20.6% |
| Contains more Vitamin B6Vitamin B6 | +882.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +166.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +226% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more CarbsCarbs | +2293.2% |
| Contains more ProteinProtein | +48.1% |
| Contains more FatsFats | +317.5% |
| Contains more WaterWater | +709.2% |
| Contains more OtherOther | +98.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 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 | -82.9% |
| Contains more Poly. FatPolyunsaturated fat | +161.8% |
| Contains more Mono. FatMonounsaturated fat | +201.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 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 SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
~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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.035mg | 0.002mg | 45% |
| Vitamin B6 | 0.452mg | 0.046mg | 31% |
| Vitamin B3 | 5.048mg | 0.099mg | 31% |
| Copper | 0.284mg | 0.029mg | 28% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 3.38g | 26% |
| Selenium | 19.9µg | 9.7µg | 19% |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Vitamin B1 | 0.224mg | 0.027mg | 16% |
| Sodium | 2mg | 364mg | 16% |
| Calories | 374kcal | 98kcal | 14% |
| Vitamin B2 | 0.05mg | 0.163mg | 9% |
| Iron | 0.74mg | 0.07mg | 8% |
| Fiber | 1.8g | 0g | 7% |
| Protein | 7.51g | 11.12g | 7% |
| Saturated fat | 0.294g | 1.718g | 6% |
| Zinc | 1.02mg | 0.4mg | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Fats | 1.03g | 4.3g | 5% |
| Magnesium | 27mg | 8mg | 5% |
| Vitamin A | 37µg | 4% | |
| Choline | 18.4mg | 3% | |
| Vitamin B5 | 0.672mg | 0.557mg | 2% |
| Potassium | 174mg | 104mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Polyunsaturated fat | 0.322g | 0.123g | 1% |
| Calcium | 71mg | 83mg | 1% |
| Phosphorus | 153mg | 159mg | 1% |
| Monounsaturated fat | 0.258g | 0.778g | 1% |
| Folate | 8µg | 12µg | 1% |
| Net carbs | 79.09g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 0.33g | 2.67g | N/A |
| Vitamin E | 0.03mg | 0.08mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Tryptophan | 0.103mg | 0.147mg | 0% |
| Threonine | 0.271mg | 0.5mg | 0% |
| Isoleucine | 0.339mg | 0.591mg | 0% |
| Leucine | 0.656mg | 1.116mg | 0% |
| Lysine | 0.215mg | 0.934mg | 0% |
| Methionine | 0.183mg | 0.269mg | 0% |
| Phenylalanine | 0.398mg | 0.577mg | 0% |
| Valine | 0.47mg | 0.748mg | 0% |
| Histidine | 0.185mg | 0.326mg | 0% |
| Fructose | 0.02g | 0g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
14%
Minerals Daily Need Coverage Score
52%
23%
Comparison summary
Which food is lower in Cholesterol?
Semolina is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 362mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 1.424g)
Which food is cheaper?
Semolina is cheaper (difference - $0.6)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Cottage cheese is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
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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.