Cottage cheese vs Cream cheese - Health impact and Nutrition Comparison
Cottage cheese is richer in proteins, vitamin B12, phosphorus, and sodium. It is lower in calories, fats, and carbs. On the other hand, cream cheese is richer in calcium, selenium, vitamins A, B2, and E.
Table of contents
- Uses in the culinary world
- Home preparation
- Shelf life
- Weight loss and diets
- Health impacts
Cottage cheese and cream cheese are dairy products obtained after processing milk with an acidic product, also known as the curdling process. The difference between them is that cream cheese retains most of the water and keeps its spreadable texture. On the other hand, cottage cheese is drained after the processing, and solid chunks remain in curdles.
Taste and flavor
Cottage cheese is solid and curdled; however, the texture is soft and has a creamy flavor. It often has a milky taste. In comparison, cream cheese has a spreadable texture with a creamy flavor. Cream cheese is often found mixed with herbs and garlic.
Uses in the culinary world
Cottage cheese and cream change have a wide range of versatility and are often used in the culinary world. They are used in baking, breakfast preparations, sauce and dip preparations, desserts, and main dishes like pasta, sushi, and soups.
Cream cheese and cottage cheese are good alternatives to using during baking. They are often used to alter the flavor and texture of cookies and cakes. The difference between cream cheese and cottage cheese is that cottage cheese is the low-fat alternative between them, and it tastes closer to milk.
Cream cheese is a famous spread that goes along with bagels. On the other hand, cottage cheese can go along with a healthy avocado and toast breakfast.
Cream cheese is the main ingredient in the preparation of cheesecakes. On the other hand, cottage cheese is often used to prepare a dessert bowl, which can also be a breakfast alternative. A wide range of toppings can be added to a bowl of cottage cheese, like honey, fruits, and syrup.
However, when it comes to the toppings that are added, we must consider the extra calories, sugars, and additives contents.
Cream cheese and cottage cheese are often used in crepe fillings. They are mixed with vanilla and sugar to add a sweet flavor to them. The difference between them would be in the texture and taste. Cream cheese is creamy and denser, whereas cottage cheese is less creamy with a taste close to milk.
Sauces and dips
Cream cheese is a famous base for dipping sauce preparations that dip in vegetables and chips. However, cottage cheese can also be used as an alternative to it.
We can use cream cheese and cottage cheese to prepare the famous taco-layered dip. It is a popular snack with various layers of elements such as beef, avocados, etc. The main element is the taco and the sauce. The sauce is often prepared with cream cheese, and we can add cottage cheese to give the sauce a more solid texture.
We can use cream cheese and cottage cheese in the preparations of pasta. In this case, the difference between them is taste and texture related.
Cream cheese can also be used as a base in preparation for creamy soups.
Cream cheese makes lasagna even better than it is. We can use it between the layers, and it will provide a creamier taste with a broader range of flavors. We can also use it on the top layer instead of mozzarella or other cheeses to provide a melting creamy flavor and texture. Also, cottage cheese is often used as an alternative in between the layers.
We can prepare cottage cheese at home. It is quite easy to make. While heating milk, acids are added (vinegar, citric acid), which causes the protein elements of milk to curdle up. This is then rinsed so that any acidic flavors are removed. Afterward, starch is added to keep the curdles from crumbling or sticking to each other.
We can also prepare cream cheese at home. Acid is added to a combination of milk and cream, or only milk. The curdling process starts taking place. The curdled mixture is then taken and processed into a creamy texture. We can add various herbs and spices to make it more flavorful.
Cream cheese, if opened, has a shelf life of 10 days. On the other hand, it can last up to 1 month in the fridge when not opened.
On the other hand, cottage cheese lasts for up to 7 days in the fridge. However, if frozen, it can last for 3 months.
In this part of the article, the nutritional data of cottage cheese and cream cheese are assessed.
100g of each will be taken into consideration while comparing their nutritional data.
It is important to note that cottage cheese and cream cheese have different water contents. Cottage cheese constitutes 80% water, meaning that 80g of the 100g is water. On the other hand, cream cheese has only 52.6% water, meaning 52.6g of the 100 is water.
Cottage cheese contains 95 calories. On the other hand, cream cheese contains much higher calories compared to cottage cheese. It contains 350 calories. Cream cheese has 368% more calories than cottage cheese.
Cottage cheese has lower amounts of carbs compared to cream cheese. Cottage cheese contains 3.38g of carbohydrates compared to cream cheese which contains 5.52g.
Cottage cheese is richer in protein compared to cream cheese. Cottage cheese contains 11.12g of proteins compared to cream cheese which contains 6.15g.
Cottage cheese is lower in fats compared to cream cheese. Cream cheese has its consistency due to its higher amounts of fats.
Monounsaturated fats and polyunsaturated fat amounts are higher in cream cheese.
Cream cheese has high amounts of cholesterol, 101mg. This is 34% of the recommended daily values.
Cottage cheese and cream cheese have equal glycemic indices, which are equal to 10.
Cottage cheese is richer in vitamin B12. On the other hand, cream cheese is richer in vitamins A, B2, and E.
Cottage cheese is richer in sodium and phosphorus. In comparison, cream cheese is richer in selenium.
Cottage cheese and cream cheese are considered among the top 25% of foods rich in calcium. Yet, there is a slight difference between them. Cream cheese is slightly richer in calcium compared to cottage cheese.
Weight loss and diets
Cottage cheese and cream cheese are considered low-carb foods. They are keto diet foods.
However, it is important to note that in the case of cottage cheese, it has to be consumed without additional toppings and syrups.
Vegans cannot consume cottage cheese and cream cheese for vegan diets because they are dairy products - animal derivatives.
The low amounts of carbs (lactose) in cottage cheese and cream cheese do not trigger an intolerance response in most lactose-intolerant individuals. However, this is on the individual level and not a standard for all lactose intolerant individuals. In cases of need, lactase enzymes can facilitate the consumption of cottage cheese and cream cheese.
Consumption of cottage cheese and soft cheeses, such as cream cheese, does not correlate with the development of hypertension. (1)
This study shows that moderate amounts of cream-based dairy products have positive effects on cardiovascular health. (2)
There is a direct relationship between the reduction of developing type 2 diabetes and moderate consumption of dairy without additives and sugars. (3)
Studies highlight the association between the reduction of risks of developing metabolic disorders and diabetes. (4)
Downsides & Risks
This article shows a positive association between the development of breast cancer and the consumption of cream cheese and cottage cheese when consumed in high amounts. (5)
There is a direct association between the development of prostate cancer and the consumption of high calcium diets. (6)
Full-fat dairy consumption is associated with pre-diabetes development. If pre-diabetes is not controlled in the long run, it develops into diabetes. (7)
Comparison summary table
|Lower in Sodium|
|Lower in glycemic index|
|Lower in Sugar|
|Lower in Cholesterol|
|Lower in Saturated Fat|
|Lower in price|
|Rich in minerals||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|