Soy milk vs. Cottage cheese — In-Depth Nutrition Comparison
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Important differences between soy milk and cottage cheese
- Soy milk has more copper, manganese, and iron; however, cottage cheese is richer in vitamin B12, phosphorus, selenium, vitamin B2, and calcium.
- Cottage cheese's daily need coverage for vitamin B12 is 18% more.
- Soy milk contains 112 times more manganese than cottage cheese. Soy milk contains 0.223mg of manganese, while cottage cheese contains 0.002mg.
- Soy milk contains less sodium.
- Soy milk has a higher glycemic index. The glycemic index of soy milk is 37, while the glycemic index of cottage cheese is 10.
The food varieties used in the comparison are Soymilk, original, and vanilla, unfortified and Cheese, cottage, creamed, large or small curd.
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.
| Contains more MagnesiumMagnesium | +212.5% |
| Contains more PotassiumPotassium | +13.5% |
| Contains more IronIron | +814.3% |
| Contains more CopperCopper | +341.4% |
| Contains less SodiumSodium | -86% |
| Contains more ManganeseManganese | +11050% |
| Contains more CalciumCalcium | +232% |
| Contains more ZincZinc | +233.3% |
| Contains more PhosphorusPhosphorus | +205.8% |
| Contains more SeleniumSelenium | +102.1% |
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 EVitamin E | +37.5% |
| Contains more Vitamin B1Vitamin B1 | +122.2% |
| Contains more Vitamin B3Vitamin B3 | +418.2% |
| Contains more Vitamin B6Vitamin B6 | +67.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +28.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +136.2% |
| Contains more Vitamin B5Vitamin B5 | +49.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Protein | 3.27g | 11.12g | 16% |
| Phosphorus | 52mg | 159mg | 15% |
| Sodium | 51mg | 364mg | 14% |
| Copper | 0.128mg | 0.029mg | 11% |
| Manganese | 0.223mg | 0.002mg | 10% |
| Selenium | 4.8µg | 9.7µg | 9% |
| Iron | 0.64mg | 0.07mg | 7% |
| Vitamin B2 | 0.069mg | 0.163mg | 7% |
| Saturated fat | 0.205g | 1.718g | 7% |
| Calcium | 25mg | 83mg | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Polyunsaturated fat | 0.961g | 0.123g | 6% |
| Magnesium | 25mg | 8mg | 4% |
| Vitamin A | 0µg | 37µg | 4% |
| Vitamin B5 | 0.373mg | 0.557mg | 4% |
| Fats | 1.75g | 4.3g | 4% |
| Vitamin K | 3µg | 0µg | 3% |
| Zinc | 0.12mg | 0.4mg | 3% |
| Vitamin B3 | 0.513mg | 0.099mg | 3% |
| Vitamin B1 | 0.06mg | 0.027mg | 3% |
| Vitamin B6 | 0.077mg | 0.046mg | 2% |
| Folate | 18µg | 12µg | 2% |
| Calories | 54kcal | 98kcal | 2% |
| Fiber | 0.6g | 0g | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Choline | 23.6mg | 18.4mg | 1% |
| Monounsaturated fat | 0.401g | 0.778g | 1% |
| Carbs | 6.28g | 3.38g | 1% |
| Net carbs | 5.68g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Potassium | 118mg | 104mg | 0% |
| Sugar | 3.99g | 2.67g | N/A |
| Vitamin E | 0.11mg | 0.08mg | 0% |
| Tryptophan | 0.038mg | 0.147mg | 0% |
| Threonine | 0.108mg | 0.5mg | 0% |
| Isoleucine | 0.114mg | 0.591mg | 0% |
| Leucine | 0.186mg | 1.116mg | 0% |
| Lysine | 0.131mg | 0.934mg | 0% |
| Methionine | 0.027mg | 0.269mg | 0% |
| Phenylalanine | 0.113mg | 0.577mg | 0% |
| Valine | 0.117mg | 0.748mg | 0% |
| Histidine | 0.061mg | 0.326mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.27 g
Fats:
1.75 g
Carbs:
6.28 g
Water:
88.05 g
Other:
0.65 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more CarbsCarbs | +85.8% |
| Contains more ProteinProtein | +240.1% |
| Contains more FatsFats | +145.7% |
| Contains more OtherOther | +116.9% |
~equal in
Water
~79.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.205 g
Monounsaturated fat:
Mono. Fat
0.401 g
Polyunsaturated fat:
Poly. Fat
0.961 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 | -88.1% |
| Contains more Poly. FatPolyunsaturated fat | +681.3% |
| Contains more Mono. FatMonounsaturated fat | +94% |
