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Khorasan wheat vs. Cottage cheese — In-Depth Nutrition Comparison

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Significant differences between khorasan wheat and cottage cheese

  • The amount of selenium, manganese, copper, iron, vitamin B1, fiber, vitamin B3, zinc, phosphorus, and magnesium in khorasan wheat is higher than in cottage cheese.
  • Khorasan wheat covers your daily selenium needs 131% more than cottage cheese.
  • Khorasan wheat has a higher glycemic index. The glycemic index of khorasan wheat is 40, while the glycemic index of cottage cheese is 10.

Specific food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Cheese, cottage, creamed, large or small curd.

Infographic

Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +1525%
Contains more PotassiumPotassium +287.5%
Contains more IronIron +5285.7%
Contains more CopperCopper +1644.8%
Contains more ZincZinc +820%
Contains more PhosphorusPhosphorus +128.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +136650%
Contains more SeleniumSelenium +740.2%
Contains more CalciumCalcium +277.3%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 +662.5%
Contains more Vitamin B1Vitamin B1 +1996.3%
Contains more Vitamin B2Vitamin B2 +12.9%
Contains more Vitamin B3Vitamin B3 +6339.4%
Contains more Vitamin B5Vitamin B5 +70.4%
Contains more Vitamin B6Vitamin B6 +463%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +40.2%
Contains more Vitamin AVitamin A +3600%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +30.8%
Contains more CarbsCarbs +1988.2%
Contains more OtherOther +19.1%
Contains more FatsFats +101.9%
Contains more WaterWater +620.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 -88.6%
Contains more Poly. FatPolyunsaturated fat +404.9%
Contains more Mono. FatMonounsaturated fat +265.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 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 FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
~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.
Khorasan wheat Cottage cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Khorasan wheat Cottage cheese DV% diff.
Selenium 81.5µg 9.7µg 131%
Manganese 2.735mg 0.002mg 119%
Copper 0.506mg 0.029mg 53%
Iron 3.77mg 0.07mg 46%
Vitamin B1 0.566mg 0.027mg 45%
Fiber 11.1g 0g 44%
Vitamin B3 6.375mg 0.099mg 39%
Zinc 3.68mg 0.4mg 30%
Magnesium 130mg 8mg 29%
Phosphorus 364mg 159mg 29%
Starch 52.41g 22%
Carbs 70.58g 3.38g 22%
Vitamin B12 0.43µg 18%
Vitamin B6 0.259mg 0.046mg 16%
Sodium 5mg 364mg 16%
Calories 337kcal 98kcal 12%
Potassium 403mg 104mg 9%
Vitamin B5 0.949mg 0.557mg 8%
Saturated fat 0.196g 1.718g 7%
Protein 14.54g 11.12g 7%
Cholesterol 0mg 17mg 6%
Calcium 22mg 83mg 6%
Vitamin A 1µg 37µg 4%
Vitamin E 0.61mg 0.08mg 4%
Folate 12µg 3%
Polyunsaturated fat 0.621g 0.123g 3%
Fats 2.13g 4.3g 3%
Vitamin B2 0.184mg 0.163mg 2%
Vitamin K 1.8µg 0µg 2%
Choline 25.8mg 18.4mg 1%
Monounsaturated fat 0.213g 0.778g 1%
Vitamin D 0.1µg 1%
Net carbs 59.48g 3.38g N/A
Vitamin D 3IU 0%
Sugar 7.84g 2.67g N/A
Trans fat 0.005g N/A
Tryptophan 0.13mg 0.147mg 0%
Threonine 0.442mg 0.5mg 0%
Isoleucine 0.566mg 0.591mg 0%
Leucine 1.112mg 1.116mg 0%
Lysine 0.416mg 0.934mg 0%
Methionine 0.251mg 0.269mg 0%
Phenylalanine 0.772mg 0.577mg 0%
Valine 0.687mg 0.748mg 0%
Histidine 0.379mg 0.326mg 0%
Fructose 0.11g 0g 0%
Omega-3 - ALA 0.048g N/A

Which food is preferable for your diet?

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

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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
35%
Khorasan wheat
14%
Cottage cheese
Minerals Daily Need Coverage Score
150%
Khorasan wheat
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 359mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 1.522g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 5.17g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 30)

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.