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  6. Welsh onion vs. Cottage cheese

Welsh onion vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on differences between welsh onion and cottage cheese

  • Welsh onion has more vitamin K, vitamin C, vitamin A, iron, and fiber; however, cottage cheese is higher in vitamin B12, selenium, and phosphorus.
  • Welsh onion covers your daily vitamin K needs 161% more than cottage cheese.
  • Welsh onion has less sodium.
  • The glycemic index of welsh onion is higher.

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

Infographic

Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 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 +187.5%
Contains more PotassiumPotassium +103.8%
Contains more IronIron +1642.9%
Contains more CopperCopper +141.4%
Contains more ZincZinc +30%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +6750%
Contains more CalciumCalcium +361.1%
Contains more PhosphorusPhosphorus +224.5%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 EVitamin E +537.5%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B3Vitamin B3 +304%
Contains more Vitamin B6Vitamin B6 +56.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +81.1%
Contains more Vitamin B5Vitamin B5 +229.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +247.2%

All nutrients comparison - raw data values

Nutrient Welsh onion Cottage cheese DV% diff.
Vitamin K 193.4µg 0µg 161%
Vitamin C 27mg 0mg 30%
Vitamin B12 0µg 0.43µg 18%
Protein 1.9g 11.12g 18%
Selenium 0.6µg 9.7µg 17%
Phosphorus 49mg 159mg 16%
Sodium 17mg 364mg 15%
Iron 1.22mg 0.07mg 14%
Fiber 2.4g 0g 10%
Saturated fat 0.067g 1.718g 8%
Vitamin B5 0.169mg 0.557mg 8%
Calcium 18mg 83mg 7%
Vitamin B2 0.09mg 0.163mg 6%
Manganese 0.137mg 0.002mg 6%
Cholesterol 0mg 17mg 6%
Fats 0.4g 4.3g 6%
Copper 0.07mg 0.029mg 5%
Magnesium 23mg 8mg 4%
Vitamin A 37µg 4%
Calories 34kcal 98kcal 3%
Vitamin E 0.51mg 0.08mg 3%
Potassium 212mg 104mg 3%
Choline 5.3mg 18.4mg 2%
Vitamin B1 0.05mg 0.027mg 2%
Monounsaturated fat 0.056g 0.778g 2%
Vitamin B3 0.4mg 0.099mg 2%
Vitamin B6 0.072mg 0.046mg 2%
Vitamin D 0µg 0.1µg 1%
Zinc 0.52mg 0.4mg 1%
Carbs 6.5g 3.38g 1%
Folate 16µg 12µg 1%
Net carbs 4.1g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.18g 2.67g N/A
Polyunsaturated fat 0.156g 0.123g 0%
Tryptophan 0.021mg 0.147mg 0%
Threonine 0.074mg 0.5mg 0%
Isoleucine 0.081mg 0.591mg 0%
Leucine 0.113mg 1.116mg 0%
Lysine 0.095mg 0.934mg 0%
Methionine 0.021mg 0.269mg 0%
Phenylalanine 0.061mg 0.577mg 0%
Valine 0.084mg 0.748mg 0%
Histidine 0.033mg 0.326mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +92.3%
Contains more WaterWater +13.4%
Contains more ProteinProtein +485.3%
Contains more FatsFats +975%
Contains more OtherOther +101.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -96.1%
Contains more Poly. FatPolyunsaturated fat +26.8%
Contains more Mono. FatMonounsaturated fat +1289.3%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.