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  6. Omelette vs. Cottage cheese

Omelette vs. Cottage cheese — In-Depth Nutrition Comparison

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Important differences between Omelette and Cottage cheese

  • 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.
  • Omelette contains 23 times more Vitamin D than Cottage cheese. Omelette contains 69IU of Vitamin D, while Cottage cheese contains 3IU.
  • Cottage cheese contains less Cholesterol.

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

Infographic

Omelette 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.
Omelette
Omelette
9
:
1
Cottage cheese
Cottage cheese
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%
Contains more Calcium +72.9%
Equal in Phosphorus - 159
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
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 +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%
Contains more Calcium +72.9%
Equal in Phosphorus - 159

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.
Omelette
Omelette
10
:
1
Cottage cheese
Cottage cheese
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 +∞%
Contains more Vitamin B3 +54.7%
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%
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 +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 +∞%
Contains more Vitamin B3 +54.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
1
:
4
Cottage cheese
Cottage cheese
Contains more Fats +171.2%
Contains more Carbs +428.1%
Contains more Other +41%
Equal in Protein - 11.12
Equal in Water - 79.79
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 Fats +171.2%
Contains more Carbs +428.1%
Contains more Other +41%
Equal in Protein - 11.12
Equal in Water - 79.79

Fat Type Comparison

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

Carbohydrate type comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.