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Tortilla vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on differences between tortilla and cottage cheese

  • Tortilla has more iron, vitamin B1, vitamin B3, folate, selenium, manganese, fiber, and copper; however, cottage cheese is higher in vitamin B5.
  • Tortilla covers your daily iron needs 47% more than cottage cheese.
  • Tortilla has less saturated fat.
  • The glycemic index of tortilla is higher.

Food varieties used in this article are Tortilla, includes plain and from mutton sandwich (Navajo) and Cheese, cottage, creamed, large or small curd.

Infographic

Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
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 +137.5%
Contains more IronIron +5342.9%
Contains more CopperCopper +251.7%
Contains more ManganeseManganese +13300%
Contains more SeleniumSelenium +71.1%
Contains more CalciumCalcium +18.6%
Contains more ZincZinc +25%
Contains less SodiumSodium -24.5%
~equal in Potassium ~104mg
~equal in Phosphorus ~159mg

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% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 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 EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +1270.4%
Contains more Vitamin B3Vitamin B3 +4066.7%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +716.7%
Contains more Vitamin B2Vitamin B2 +43%
Contains more Vitamin B5Vitamin B5 +227.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 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 +1377.5%
Contains more OtherOther +32.6%
Contains more ProteinProtein +52.7%
Contains more FatsFats +352.6%
Contains more WaterWater +99.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 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 -82.8%
Contains more Poly. FatPolyunsaturated fat +217.9%
Contains more Mono. FatMonounsaturated fat +320.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
100%
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 MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
~equal in Fructose ~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.
Tortilla Cottage cheese
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tortilla Cottage cheese DV% diff.
Iron 3.81mg 0.07mg 47%
Vitamin B1 0.37mg 0.027mg 29%
Vitamin B3 4.125mg 0.099mg 25%
Folate 98µg 12µg 22%
Vitamin B12 0.43µg 18%
Starch 43.02g 18%
Carbs 49.94g 3.38g 16%
Selenium 16.6µg 9.7µg 13%
Manganese 0.268mg 0.002mg 12%
Fiber 2.4g 0g 10%
Copper 0.102mg 0.029mg 8%
Vitamin B5 0.17mg 0.557mg 8%
Protein 7.28g 11.12g 8%
Calories 237kcal 98kcal 7%
Cholesterol 17mg 6%
Saturated fat 0.296g 1.718g 6%
Sodium 482mg 364mg 5%
Fats 0.95g 4.3g 5%
Vitamin B2 0.114mg 0.163mg 4%
Vitamin A 37µg 4%
Choline 18.4mg 3%
Magnesium 19mg 8mg 3%
Phosphorus 146mg 159mg 2%
Polyunsaturated fat 0.391g 0.123g 2%
Vitamin B6 0.06mg 0.046mg 1%
Zinc 0.32mg 0.4mg 1%
Calcium 70mg 83mg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.19mg 0.08mg 1%
Monounsaturated fat 0.185g 0.778g 1%
Net carbs 47.54g 3.38g N/A
Vitamin D 3IU 0%
Potassium 105mg 104mg 0%
Sugar 2.75g 2.67g N/A
Vitamin K 0.4µg 0µg 0%
Tryptophan 0.06mg 0.147mg 0%
Threonine 0.182mg 0.5mg 0%
Isoleucine 0.286mg 0.591mg 0%
Leucine 0.53mg 1.116mg 0%
Lysine 0.157mg 0.934mg 0%
Methionine 0.122mg 0.269mg 0%
Phenylalanine 0.375mg 0.577mg 0%
Valine 0.326mg 0.748mg 0%
Histidine 0.165mg 0.326mg 0%
Omega-3 - ALA 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla Cottage cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Tortilla
14%
Cottage cheese
Minerals Daily Need Coverage Score
48%
Tortilla
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated fat?
Tortilla
Tortilla is lower in Saturated fat (difference - 1.422g)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $2)
Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 118mg)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 42)
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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.