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  6. Yolk vs. Cottage cheese

Yolk vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the differences between Yolk and Cottage cheese?

  • Yolk is richer than Cottage cheese in Choline, Selenium, Vitamin B12, Vitamin B5, Vitamin A RAE, Vitamin D, Folate, and Iron.
  • Yolk's daily need coverage for Cholesterol is 356% more.
  • Yolk has 73 times more Vitamin D than Cottage cheese. While Yolk has 218IU of Vitamin D, Cottage cheese has only 3IU.
  • The amount of Cholesterol in Cottage cheese is lower.

We used Egg, yolk, raw, fresh and Cheese, cottage, creamed, large or small curd types in this article.

Infographic

Yolk 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.
Yolk
Yolk
9
:
1
Cottage cheese
Cottage cheese
Contains more Calcium +55.4%
Contains more Iron +3800%
Contains more Phosphorus +145.3%
Contains less Sodium -86.8%
Contains more Zinc +475%
Contains more Copper +165.5%
Contains more Manganese +2650%
Contains more Selenium +477.3%
Contains more Magnesium +60%
Equal in Potassium - 104
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
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 +55.4%
Contains more Iron +3800%
Contains more Phosphorus +145.3%
Contains less Sodium -86.8%
Contains more Zinc +475%
Contains more Copper +165.5%
Contains more Manganese +2650%
Contains more Selenium +477.3%
Contains more Magnesium +60%
Equal in Potassium - 104

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.
Yolk
Yolk
10
:
1
Cottage cheese
Cottage cheese
Contains more Vitamin A +930%
Contains more Vitamin E +3125%
Contains more Vitamin D +5300%
Contains more Vitamin B1 +551.9%
Contains more Vitamin B2 +223.9%
Contains more Vitamin B5 +436.8%
Contains more Vitamin B6 +660.9%
Contains more Folate +1116.7%
Contains more Vitamin B12 +353.5%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +312.5%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
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 +930%
Contains more Vitamin E +3125%
Contains more Vitamin D +5300%
Contains more Vitamin B1 +551.9%
Contains more Vitamin B2 +223.9%
Contains more Vitamin B5 +436.8%
Contains more Vitamin B6 +660.9%
Contains more Folate +1116.7%
Contains more Vitamin B12 +353.5%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +312.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
4
:
1
Cottage cheese
Cottage cheese
Contains more Protein +42.6%
Contains more Fats +517.2%
Contains more Other +20.6%
Contains more Water +52.5%
Equal in Carbs - 3.38
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 Protein +42.6%
Contains more Fats +517.2%
Contains more Other +20.6%
Contains more Water +52.5%
Equal in Carbs - 3.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +1408.7%
Contains more Polyunsaturated fat +3317.9%
Contains less Saturated Fat -82%
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 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 +1408.7%
Contains more Polyunsaturated fat +3317.9%
Contains less Saturated Fat -82%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
Yolk
5
:
1
Cottage cheese
Cottage cheese
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +3714.3%
Yolk
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +3714.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yolk 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 Yolk Cottage cheese Opinion
Net carbs 3.59g 3.38g Yolk
Protein 15.86g 11.12g Yolk
Fats 26.54g 4.3g Yolk
Carbs 3.59g 3.38g Yolk
Calories 322kcal 98kcal Yolk
Fructose 0.07g 0g Yolk
Sugar 0.56g 2.67g Yolk
Calcium 129mg 83mg Yolk
Iron 2.73mg 0.07mg Yolk
Magnesium 5mg 8mg Cottage cheese
Phosphorus 390mg 159mg Yolk
Potassium 109mg 104mg Yolk
Sodium 48mg 364mg Yolk
Zinc 2.3mg 0.4mg Yolk
Copper 0.077mg 0.029mg Yolk
Manganese 0.055mg 0.002mg Yolk
Selenium 56µg 9.7µg Yolk
Vitamin A 1442IU 140IU Yolk
Vitamin A RAE 381µg 37µg Yolk
Vitamin E 2.58mg 0.08mg Yolk
Vitamin D 218IU 3IU Yolk
Vitamin D 5.4µg 0.1µg Yolk
Vitamin B1 0.176mg 0.027mg Yolk
Vitamin B2 0.528mg 0.163mg Yolk
Vitamin B3 0.024mg 0.099mg Cottage cheese
Vitamin B5 2.99mg 0.557mg Yolk
Vitamin B6 0.35mg 0.046mg Yolk
Folate 146µg 12µg Yolk
Vitamin B12 1.95µg 0.43µg Yolk
Vitamin K 0.7µg 0µg Yolk
Tryptophan 0.177mg 0.147mg Yolk
Threonine 0.687mg 0.5mg Yolk
Isoleucine 0.866mg 0.591mg Yolk
Leucine 1.399mg 1.116mg Yolk
Lysine 1.217mg 0.934mg Yolk
Methionine 0.378mg 0.269mg Yolk
Phenylalanine 0.681mg 0.577mg Yolk
Valine 0.949mg 0.748mg Yolk
Histidine 0.416mg 0.326mg Yolk
Cholesterol 1085mg 17mg Cottage cheese
Saturated Fat 9.551g 1.718g Cottage cheese
Omega-3 - DHA 0.114g 0g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Monounsaturated Fat 11.738g 0.778g Yolk
Polyunsaturated fat 4.204g 0.123g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk 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
90%
Yolk
14%
Cottage cheese
Minerals Daily Need Coverage Score
73%
Yolk
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 316mg)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 10)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 1068mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 7.833g)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.