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Flour vs. Cottage cheese — In-Depth Nutrition Comparison

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Summary of differences between flour and cottage cheese

  • Flour has more vitamin B1, iron, selenium, folate, vitamin B3, manganese, vitamin B2, and copper, while cottage cheese has more vitamin B12.
  • Flour covers your daily need for vitamin B1, 63% more than cottage cheese.
  • Flour contains 341 times more manganese than cottage cheese. While flour contains 0.682mg of manganese, cottage cheese contains only 0.002mg.
  • The amount of sodium in flour is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Cheese, cottage, creamed, large or small curd.

Infographic

Flour 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.
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +175%
Contains more IronIron +6528.6%
Contains more CopperCopper +396.6%
Contains more ZincZinc +75%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +34000%
Contains more SeleniumSelenium +249.5%
Contains more CalciumCalcium +453.3%
Contains more PhosphorusPhosphorus +47.2%
~equal in Potassium ~104mg

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.
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 B1Vitamin B1 +2807.4%
Contains more Vitamin B2Vitamin B2 +203.1%
Contains more Vitamin B3Vitamin B3 +5863.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1425%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +27.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +76.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.046mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +2157.7%
Contains more FatsFats +338.8%
Contains more WaterWater +569.4%
Contains more OtherOther +206.5%
~equal in Protein ~11.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -91%
Contains more Poly. FatPolyunsaturated fat +235.8%
Contains more Mono. FatMonounsaturated fat +794.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Cottage cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Cottage cheese DV% diff.
Vitamin B1 0.785mg 0.027mg 63%
Iron 4.64mg 0.07mg 57%
Selenium 33.9µg 9.7µg 44%
Folate 183µg 12µg 43%
Vitamin B3 5.904mg 0.099mg 36%
Manganese 0.682mg 0.002mg 30%
Vitamin B2 0.494mg 0.163mg 25%
Carbs 76.31g 3.38g 24%
Vitamin B12 0µg 0.43µg 18%
Sodium 2mg 364mg 16%
Copper 0.144mg 0.029mg 13%
Calories 364kcal 98kcal 13%
Fiber 2.7g 0g 11%
Phosphorus 108mg 159mg 7%
Calcium 15mg 83mg 7%
Saturated fat 0.155g 1.718g 7%
Cholesterol 0mg 17mg 6%
Fats 0.98g 4.3g 5%
Vitamin A 0µg 37µg 4%
Zinc 0.7mg 0.4mg 3%
Magnesium 22mg 8mg 3%
Polyunsaturated fat 0.413g 0.123g 2%
Monounsaturated fat 0.087g 0.778g 2%
Protein 10.33g 11.12g 2%
Vitamin B5 0.438mg 0.557mg 2%
Vitamin D 0µg 0.1µg 1%
Choline 10.4mg 18.4mg 1%
Net carbs 73.61g 3.38g N/A
Vitamin D 0IU 3IU 0%
Potassium 107mg 104mg 0%
Sugar 0.27g 2.67g N/A
Vitamin E 0.06mg 0.08mg 0%
Vitamin B6 0.044mg 0.046mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.127mg 0.147mg 0%
Threonine 0.281mg 0.5mg 0%
Isoleucine 0.357mg 0.591mg 0%
Leucine 0.71mg 1.116mg 0%
Lysine 0.228mg 0.934mg 0%
Methionine 0.183mg 0.269mg 0%
Phenylalanine 0.52mg 0.577mg 0%
Valine 0.415mg 0.748mg 0%
Histidine 0.23mg 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
46%
Flour
14%
Cottage cheese
Minerals Daily Need Coverage Score
59%
Flour
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.4g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 362mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 1.563g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 62)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.