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  6. Winged bean vs. Cottage cheese

Winged bean vs. Cottage cheese — In-Depth Nutrition Comparison

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Differences between Winged bean and Cottage cheese

  • Winged bean has more Copper, Vitamin B1, Iron, Manganese, Potassium, and Vitamin B3, while Cottage cheese has more Vitamin B12, Selenium, and Phosphorus.
  • Winged bean's daily need coverage for Copper is 151% higher.
  • Cottage cheese contains 266 times less Manganese than Winged bean. Winged bean contains 0.532mg of Manganese, while Cottage cheese contains 0.002mg.
  • The amount of Sodium in Winged bean is lower.

The food types used in this comparison are Winged bean tuber, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Winged bean 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.
Winged bean
Winged bean
7
:
3
Cottage cheese
Cottage cheese
Contains more Iron +2757.1%
Contains more Magnesium +200%
Contains more Potassium +463.5%
Contains less Sodium -90.4%
Contains more Zinc +247.5%
Contains more Copper +4679.3%
Contains more Manganese +26500%
Contains more Calcium +176.7%
Contains more Phosphorus +253.3%
Contains more Selenium +1285.7%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +2757.1%
Contains more Magnesium +200%
Contains more Potassium +463.5%
Contains less Sodium -90.4%
Contains more Zinc +247.5%
Contains more Copper +4679.3%
Contains more Manganese +26500%
Contains more Calcium +176.7%
Contains more Phosphorus +253.3%
Contains more Selenium +1285.7%

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.
Winged bean
Winged bean
4
:
7
Cottage cheese
Cottage cheese
Contains more Vitamin B1 +1303.7%
Contains more Vitamin B3 +1556.6%
Contains more Vitamin B6 +63%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +380.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.163
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin B1 +1303.7%
Contains more Vitamin B3 +1556.6%
Contains more Vitamin B6 +63%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +380.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
3
:
2
Cottage cheese
Cottage cheese
Contains more Carbs +731.4%
Contains more Other +41.8%
Contains more Fats +377.8%
Contains more Water +39%
Equal in Protein - 11.12
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Cottage cheese
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 Carbs +731.4%
Contains more Other +41.8%
Contains more Fats +377.8%
Contains more Water +39%
Equal in Protein - 11.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
2
:
1
Cottage cheese
Cottage cheese
Contains less Saturated Fat -87.1%
Contains more Polyunsaturated fat +41.5%
Contains more Monounsaturated Fat +232.5%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains less Saturated Fat -87.1%
Contains more Polyunsaturated fat +41.5%
Contains more Monounsaturated Fat +232.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Cottage cheese Opinion
Net carbs 28.1g 3.38g Winged bean
Protein 11.6g 11.12g Winged bean
Fats 0.9g 4.3g Cottage cheese
Carbs 28.1g 3.38g Winged bean
Calories 148kcal 98kcal Winged bean
Sugar 2.67g Winged bean
Calcium 30mg 83mg Cottage cheese
Iron 2mg 0.07mg Winged bean
Magnesium 24mg 8mg Winged bean
Phosphorus 45mg 159mg Cottage cheese
Potassium 586mg 104mg Winged bean
Sodium 35mg 364mg Winged bean
Zinc 1.39mg 0.4mg Winged bean
Copper 1.386mg 0.029mg Winged bean
Manganese 0.532mg 0.002mg Winged bean
Selenium 0.7µg 9.7µg Cottage cheese
Vitamin A 0IU 140IU Cottage cheese
Vitamin A RAE 0µg 37µg Cottage cheese
Vitamin E 0.08mg Cottage cheese
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin B1 0.379mg 0.027mg Winged bean
Vitamin B2 0.149mg 0.163mg Cottage cheese
Vitamin B3 1.64mg 0.099mg Winged bean
Vitamin B5 0.116mg 0.557mg Cottage cheese
Vitamin B6 0.075mg 0.046mg Winged bean
Folate 19µg 12µg Winged bean
Vitamin B12 0µg 0.43µg Cottage cheese
Tryptophan 0.252mg 0.147mg Winged bean
Threonine 0.451mg 0.5mg Cottage cheese
Isoleucine 0.425mg 0.591mg Cottage cheese
Leucine 0.64mg 1.116mg Cottage cheese
Lysine 0.592mg 0.934mg Cottage cheese
Methionine 0.143mg 0.269mg Cottage cheese
Phenylalanine 0.451mg 0.577mg Cottage cheese
Valine 0.599mg 0.748mg Cottage cheese
Histidine 0.241mg 0.326mg Cottage cheese
Cholesterol 0mg 17mg Winged bean
Saturated Fat 0.222g 1.718g Winged bean
Monounsaturated Fat 0.234g 0.778g Cottage cheese
Polyunsaturated fat 0.174g 0.123g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Cottage cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Winged bean
14%
Cottage cheese
Minerals Daily Need Coverage Score
75%
Winged bean
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 329mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.496g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 22)
Which food is richer in minerals?
?
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.
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.