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  6. Milk vs. Cottage cheese

Milk vs. Cottage cheese — In-Depth Nutrition Comparison

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The main differences between Milk and Cottage cheese

  • Milk has more Vitamin D, however, Cottage cheese has more Selenium, and Phosphorus.
  • Daily need coverage for Sodium from Cottage cheese is 14% higher.
  • Cottage cheese has 16 times less Vitamin D than Milk. Milk has 48IU of Vitamin D, while Cottage cheese has 3IU.
  • Cottage cheese is lower in Sugar.

Food types used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cheese, cottage, creamed, large or small curd.

Infographic

Milk 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.
Milk
Milk
6
:
4
Cottage cheese
Cottage cheese
Contains more Calcium +50.6%
Contains more Magnesium +37.5%
Contains more Potassium +44.2%
Contains less Sodium -87.9%
Contains more Manganese +50%
Contains more Iron +133.3%
Contains more Phosphorus +67.4%
Contains more Copper +190%
Contains more Selenium +193.9%
Equal in Zinc - 0.4
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Calcium +50.6%
Contains more Magnesium +37.5%
Contains more Potassium +44.2%
Contains less Sodium -87.9%
Contains more Manganese +50%
Contains more Iron +133.3%
Contains more Phosphorus +67.4%
Contains more Copper +190%
Contains more Selenium +193.9%
Equal in Zinc - 0.4

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.
Milk
Milk
5
:
6
Cottage cheese
Cottage cheese
Contains more Vitamin A +40%
Contains more Vitamin D +1100%
Contains more Vitamin B2 +13.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +700%
Contains more Vitamin B1 +35%
Contains more Vitamin B5 +54.3%
Contains more Vitamin B6 +24.3%
Contains more Folate +140%
Equal in Vitamin B3 - 0.099
Equal in Vitamin B12 - 0.43
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
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 A +40%
Contains more Vitamin D +1100%
Contains more Vitamin B2 +13.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +700%
Contains more Vitamin B1 +35%
Contains more Vitamin B5 +54.3%
Contains more Vitamin B6 +24.3%
Contains more Folate +140%
Equal in Vitamin B3 - 0.099
Equal in Vitamin B12 - 0.43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
:
3
Cottage cheese
Cottage cheese
Contains more Carbs +47.6%
Contains more Water +12.7%
Contains more Protein +230%
Contains more Fats +343.3%
Contains more Other +88%
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +47.6%
Contains more Water +12.7%
Contains more Protein +230%
Contains more Fats +343.3%
Contains more Other +88%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
:
2
Cottage cheese
Cottage cheese
Contains less Saturated Fat -63.2%
Contains more Monounsaturated Fat +180.9%
Contains more Polyunsaturated fat +251.4%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 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 -63.2%
Contains more Monounsaturated Fat +180.9%
Contains more Polyunsaturated fat +251.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
:
0
Cottage cheese
Cottage cheese
Contains more Lactose +94.8%
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Lactose +94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Cottage cheese Opinion
Net carbs 4.99g 3.38g Milk
Protein 3.37g 11.12g Cottage cheese
Fats 0.97g 4.3g Cottage cheese
Carbs 4.99g 3.38g Milk
Calories 42kcal 98kcal Cottage cheese
Sugar 5.2g 2.67g Cottage cheese
Calcium 125mg 83mg Milk
Iron 0.03mg 0.07mg Cottage cheese
Magnesium 11mg 8mg Milk
Phosphorus 95mg 159mg Cottage cheese
Potassium 150mg 104mg Milk
Sodium 44mg 364mg Milk
Zinc 0.42mg 0.4mg Milk
Copper 0.01mg 0.029mg Cottage cheese
Manganese 0.003mg 0.002mg Milk
Selenium 3.3µg 9.7µg Cottage cheese
Vitamin A 196IU 140IU Milk
Vitamin A RAE 58µg 37µg Milk
Vitamin E 0.01mg 0.08mg Cottage cheese
Vitamin D 48IU 3IU Milk
Vitamin D 1.2µg 0.1µg Milk
Vitamin B1 0.02mg 0.027mg Cottage cheese
Vitamin B2 0.185mg 0.163mg Milk
Vitamin B3 0.093mg 0.099mg Cottage cheese
Vitamin B5 0.361mg 0.557mg Cottage cheese
Vitamin B6 0.037mg 0.046mg Cottage cheese
Folate 5µg 12µg Cottage cheese
Vitamin B12 0.47µg 0.43µg Milk
Vitamin K 0.1µg 0µg Milk
Tryptophan 0.043mg 0.147mg Cottage cheese
Threonine 0.143mg 0.5mg Cottage cheese
Isoleucine 0.174mg 0.591mg Cottage cheese
Leucine 0.319mg 1.116mg Cottage cheese
Lysine 0.282mg 0.934mg Cottage cheese
Methionine 0.088mg 0.269mg Cottage cheese
Phenylalanine 0.174mg 0.577mg Cottage cheese
Valine 0.22mg 0.748mg Cottage cheese
Histidine 0.101mg 0.326mg Cottage cheese
Cholesterol 5mg 17mg Milk
Saturated Fat 0.633g 1.718g Milk
Monounsaturated Fat 0.277g 0.778g Cottage cheese
Polyunsaturated fat 0.035g 0.123g Cottage cheese
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Cottage cheese
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
16%
Milk
14%
Cottage cheese
Minerals Daily Need Coverage Score
14%
Milk
23%
Cottage cheese

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 320mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 1.085g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 2.53g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 21)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.