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  6. Cottage cheese vs. Omelette

Cottage cheese vs. Omelette — In-Depth Nutrition Comparison

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Important differences between Cottage cheese and Omelette

  • Omelette has more Choline, Selenium, Iron, Vitamin B2, Vitamin A RAE, Vitamin B5, Vitamin B12, and Vitamin D than Cottage cheese.
  • Omelette's daily need coverage for Cholesterol is 99% more.
  • Cottage cheese contains 2 times more Sodium than Omelette. Cottage cheese contains 364mg of Sodium, while Omelette contains 155mg.

The food varieties used in the comparison are Cheese, cottage, creamed, large or small curd and Egg, whole, cooked, omelet.

Infographic

Cottage cheese vs Omelette 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.
Cottage cheese
Cottage cheese
1
:
9
Omelette
Omelette
Contains more Calcium +72.9%
Contains more Iron +2014.3%
Contains more Magnesium +37.5%
Contains more Potassium +12.5%
Contains less Sodium -57.4%
Contains more Zinc +172.5%
Contains more Copper +117.2%
Contains more Manganese +1100%
Contains more Selenium +166%
Equal in Phosphorus - 167
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +72.9%
Contains more Iron +2014.3%
Contains more Magnesium +37.5%
Contains more Potassium +12.5%
Contains less Sodium -57.4%
Contains more Zinc +172.5%
Contains more Copper +117.2%
Contains more Manganese +1100%
Contains more Selenium +166%
Equal in Phosphorus - 167

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.
Cottage cheese
Cottage cheese
1
:
10
Omelette
Omelette
Contains more Vitamin B3 +54.7%
Contains more Vitamin A +340.7%
Contains more Vitamin E +1512.5%
Contains more Vitamin D +1600%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B2 +136.8%
Contains more Vitamin B5 +131.4%
Contains more Vitamin B6 +210.9%
Contains more Folate +225%
Contains more Vitamin B12 +76.7%
Contains more Vitamin K +∞%
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%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin B3 +54.7%
Contains more Vitamin A +340.7%
Contains more Vitamin E +1512.5%
Contains more Vitamin D +1600%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B2 +136.8%
Contains more Vitamin B5 +131.4%
Contains more Vitamin B6 +210.9%
Contains more Folate +225%
Contains more Vitamin B12 +76.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
4
:
1
Omelette
Omelette
Contains more Carbs +428.1%
Contains more Other +41%
Contains more Fats +171.2%
Equal in Protein - 10.57
Equal in Water - 76.13
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
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Carbs +428.1%
Contains more Other +41%
Contains more Fats +171.2%
Equal in Protein - 10.57
Equal in Water - 76.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Omelette
Omelette
Contains less Saturated Fat -48.2%
Contains more Monounsaturated Fat +522.5%
Contains more Polyunsaturated fat +2104.9%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains less Saturated Fat -48.2%
Contains more Monounsaturated Fat +522.5%
Contains more Polyunsaturated fat +2104.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
1
Omelette
Omelette
Contains more Lactose +∞%
Contains more Glucose +∞%
Cottage cheese
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Omelette
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Glucose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Omelette Opinion
Net carbs 3.38g 0.64g Cottage cheese
Protein 11.12g 10.57g Cottage cheese
Fats 4.3g 11.66g Omelette
Carbs 3.38g 0.64g Cottage cheese
Calories 98kcal 154kcal Omelette
Sugar 2.67g 0.31g Omelette
Calcium 83mg 48mg Cottage cheese
Iron 0.07mg 1.48mg Omelette
Magnesium 8mg 11mg Omelette
Phosphorus 159mg 167mg Omelette
Potassium 104mg 117mg Omelette
Sodium 364mg 155mg Omelette
Zinc 0.4mg 1.09mg Omelette
Copper 0.029mg 0.063mg Omelette
Manganese 0.002mg 0.024mg Omelette
Selenium 9.7µg 25.8µg Omelette
Vitamin A 140IU 617IU Omelette
Vitamin A RAE 37µg 172µg Omelette
Vitamin E 0.08mg 1.29mg Omelette
Vitamin D 3IU 69IU Omelette
Vitamin D 0.1µg 1.7µg Omelette
Vitamin B1 0.027mg 0.034mg Omelette
Vitamin B2 0.163mg 0.386mg Omelette
Vitamin B3 0.099mg 0.064mg Cottage cheese
Vitamin B5 0.557mg 1.289mg Omelette
Vitamin B6 0.046mg 0.143mg Omelette
Folate 12µg 39µg Omelette
Vitamin B12 0.43µg 0.76µg Omelette
Vitamin K 0µg 4.5µg Omelette
Tryptophan 0.147mg 0.14mg Cottage cheese
Threonine 0.5mg 0.467mg Cottage cheese
Isoleucine 0.591mg 0.565mg Cottage cheese
Leucine 1.116mg 0.913mg Cottage cheese
Lysine 0.934mg 0.767mg Cottage cheese
Methionine 0.269mg 0.319mg Omelette
Phenylalanine 0.577mg 0.572mg Cottage cheese
Valine 0.748mg 0.722mg Cottage cheese
Histidine 0.326mg 0.26mg Cottage cheese
Cholesterol 17mg 313mg Cottage cheese
Trans Fat 0.709g Cottage cheese
Saturated Fat 1.718g 3.319g Cottage cheese
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 0.778g 4.843g Omelette
Polyunsaturated fat 0.123g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Cottage cheese
38%
Omelette
Minerals Daily Need Coverage Score
23%
Cottage cheese
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 2.36g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 209mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 10)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 296mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 1.601g)

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.