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  6. Cottage cheese vs. Cheese

Cottage cheese vs. Cheese — In-Depth Nutrition Comparison

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Differences between Cottage cheese and Cheese

  • Cottage cheese contains less Calcium, Phosphorus, Selenium, Vitamin A, Zinc, Vitamin B12, and Vitamin B2 than Cheese.
  • Cheese's daily need coverage for Saturated Fat is 86% higher.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Cheese, cheddar.

Infographic

Cottage cheese vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Cheese
Cheese
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +36.8%
Contains less SodiumSodium -44.3%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +755.4%
Contains more IronIron +100%
Contains more ZincZinc +810%
Contains more PhosphorusPhosphorus +186.2%
Contains more ManganeseManganese +1250%
Contains more SeleniumSelenium +193.8%
~equal in Copper ~0.03mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Cheese
Cheese
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B3Vitamin B3 +67.8%
Contains more Vitamin B5Vitamin B5 +35.9%
Contains more CholineCholine +11.5%
Contains more Vitamin AVitamin A +787.1%
Contains more Vitamin EVitamin E +787.5%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +162.6%
Contains more Vitamin B6Vitamin B6 +43.5%
Contains more Vitamin B12Vitamin B12 +155.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.029mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +115.5%
Contains more ProteinProtein +105.7%
Contains more FatsFats +674.7%
Contains more OtherOther +163.1%
~equal in Carbs ~3.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated Fat: Sat. Fat 1.718 g
Monounsaturated Fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Cheese
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated Fat -90.9%
Contains more Mono. FatMonounsaturated Fat +1088.4%
Contains more Poly. FatPolyunsaturated fat +1055.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more LactoseLactose +2125%
Contains more GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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 Cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Cheese Opinion
Calories 98kcal 404kcal Cheese
Protein 11.12g 22.87g Cheese
Fats 4.3g 33.31g Cheese
Net carbs 3.38g 3.09g Cottage cheese
Carbs 3.38g 3.09g Cottage cheese
Cholesterol 17mg 99mg Cottage cheese
Vitamin D 3IU 24IU Cheese
Magnesium 8mg 27mg Cheese
Calcium 83mg 710mg Cheese
Potassium 104mg 76mg Cottage cheese
Iron 0.07mg 0.14mg Cheese
Sugar 2.67g 0.48g Cheese
Copper 0.029mg 0.03mg Cheese
Zinc 0.4mg 3.64mg Cheese
Phosphorus 159mg 455mg Cheese
Sodium 364mg 653mg Cottage cheese
Vitamin A 140IU 1242IU Cheese
Vitamin A 37µg 330µg Cheese
Vitamin E 0.08mg 0.71mg Cheese
Vitamin D 0.1µg 0.6µg Cheese
Manganese 0.002mg 0.027mg Cheese
Selenium 9.7µg 28.5µg Cheese
Vitamin B1 0.027mg 0.029mg Cheese
Vitamin B2 0.163mg 0.428mg Cheese
Vitamin B3 0.099mg 0.059mg Cottage cheese
Vitamin B5 0.557mg 0.41mg Cottage cheese
Vitamin B6 0.046mg 0.066mg Cheese
Vitamin B12 0.43µg 1.1µg Cheese
Vitamin K 0µg 2.4µg Cheese
Folate 12µg 27µg Cheese
Trans Fat 0.917g Cottage cheese
Choline 18.4mg 16.5mg Cottage cheese
Saturated Fat 1.718g 18.867g Cottage cheese
Monounsaturated Fat 0.778g 9.246g Cheese
Polyunsaturated fat 0.123g 1.421g Cheese
Tryptophan 0.147mg 0.547mg Cheese
Threonine 0.5mg 1.044mg Cheese
Isoleucine 0.591mg 1.206mg Cheese
Leucine 1.116mg 1.939mg Cheese
Lysine 0.934mg 1.025mg Cheese
Methionine 0.269mg 0.547mg Cheese
Phenylalanine 0.577mg 1.074mg Cheese
Valine 0.748mg 1.404mg Cheese
Histidine 0.326mg 0.547mg Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Cheese
Minerals Daily Need Coverage Score
23%
Cottage cheese
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 82mg)
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 289mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 17.149g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 2.19g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.