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  6. Shark raw vs. Cottage cheese

Shark raw vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the differences between shark raw and cottage cheese?

  • Shark raw is higher in selenium, vitamin B12, vitamin B6, vitamin B3, magnesium, iron, and choline, yet cottage cheese is higher in vitamin B2.
  • Shark raw's daily need coverage for selenium is 49% more.
  • Shark raw has 30 times more vitamin B3 than cottage cheese. While shark raw has 2.938mg of vitamin B3, cottage cheese has only 0.099mg.
  • The amount of cholesterol in cottage cheese is lower.

We used Fish, shark, mixed species, raw and Cheese, cottage, creamed, large or small curd types in this article.

Infographic

Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
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 +512.5%
Contains more PotassiumPotassium +53.8%
Contains more IronIron +1100%
Contains more CopperCopper +13.8%
Contains more PhosphorusPhosphorus +32.1%
Contains less SodiumSodium -78.3%
Contains more ManganeseManganese +650%
Contains more SeleniumSelenium +276.3%
Contains more CalciumCalcium +144.1%
~equal in Zinc ~0.4mg

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
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 AVitamin A +89.2%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B3Vitamin B3 +2867.7%
Contains more Vitamin B5Vitamin B5 +24.8%
Contains more Vitamin B6Vitamin B6 +769.6%
Contains more Vitamin B12Vitamin B12 +246.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +253.3%
Contains more Vitamin B2Vitamin B2 +162.9%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Shark raw Cottage cheese DV% diff.
Selenium 36.5µg 9.7µg 49%
Vitamin B12 1.49µg 0.43µg 44%
Vitamin B6 0.4mg 0.046mg 27%
Protein 20.98g 11.12g 20%
Vitamin B3 2.938mg 0.099mg 18%
Sodium 79mg 364mg 12%
Cholesterol 51mg 17mg 11%
Iron 0.84mg 0.07mg 10%
Magnesium 49mg 8mg 10%
Vitamin B2 0.062mg 0.163mg 8%
Choline 65mg 18.4mg 8%
Phosphorus 210mg 159mg 7%
Polyunsaturated fat 1.195g 0.123g 7%
Vitamin E 1mg 0.08mg 6%
Calcium 34mg 83mg 5%
Saturated fat 0.925g 1.718g 4%
Vitamin A 70µg 37µg 4%
Vitamin D 24IU 3IU 3%
Monounsaturated fat 1.808g 0.778g 3%
Vitamin D 0.6µg 0.1µg 3%
Vitamin B5 0.695mg 0.557mg 3%
Folate 3µg 12µg 2%
Calories 130kcal 98kcal 2%
Potassium 160mg 104mg 2%
Vitamin B1 0.042mg 0.027mg 1%
Manganese 0.015mg 0.002mg 1%
Carbs 0g 3.38g 1%
Fats 4.51g 4.3g 0%
Net carbs 0g 3.38g N/A
Sugar 0g 2.67g N/A
Copper 0.033mg 0.029mg 0%
Zinc 0.43mg 0.4mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.235mg 0.147mg 0%
Threonine 0.92mg 0.5mg 0%
Isoleucine 0.967mg 0.591mg 0%
Leucine 1.705mg 1.116mg 0%
Lysine 1.926mg 0.934mg 0%
Methionine 0.621mg 0.269mg 0%
Phenylalanine 0.819mg 0.577mg 0%
Valine 1.081mg 0.748mg 0%
Histidine 0.618mg 0.326mg 0%
Omega-3 - EPA 0.316g 0g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - DPA 0.109g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 ProteinProtein +88.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +51.6%
~equal in Fats ~4.3g
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 -46.2%
Contains more Mono. FatMonounsaturated fat +132.4%
Contains more Poly. FatPolyunsaturated fat +871.5%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.