Cottage cheese vs. Cream cheese — Health Impact and Nutrition Comparison

Taste and flavor

Cottage cheese is solid and curdled; however, the texture is soft and creamy. 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.

Cottage cheese is moister compared to cream cheese. 

Baking

Cream cheese and cottage cheese are good alternatives to use 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 it is the low-fat alternative between them, and it tastes closer to milk.

Breakfast preparations

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.

Desserts

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 added toppings, we must consider the extra calories, sugars, and additives.

Crepe filling

Cream cheese and cottage cheese are often used in crepe fillings. They are mixed with vanilla and sugar to add a sweet flavor. 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.

Taco dip

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; we can add cottage cheese to give the sauce a more solid texture.

Main dishes

Home Preparation

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.

Shelf life

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 three months.

Nutrition

In this part of the article, the nutritional data of cottage cheese and cream cheese are assessed.

You can check this article, cottage cheese vs. greek yogurt, to get an idea about other comparative foods with cottage cheese. 

100g of each will be considered 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.

Calories

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.

Carbs

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.

Proteins

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.

Fats

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.

Glycemic index

Cottage and cream cheese have equal glycemic indices, equal to 10.

Vitamins

Cottage cheese is richer in vitamin B12. On the other hand, cream cheese is richer in vitamins A, B2, and E.

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.

Cottage cheese

4

Cream cheese

6

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+17.4%
Contains more Vitamin B12Vitamin B12	+95.5%
Contains more FolateFolate	+33.3%

Contains more Vitamin AVitamin A	+693.6%
Contains more Vitamin EVitamin E	+975%
Contains more Vitamin B2Vitamin B2	+41.1%
Contains more Vitamin B6Vitamin B6	+21.7%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+47.8%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~0.091mg

~equal in Vitamin B5 ~0.517mg

Minerals

Cottage cheese is richer in sodium and phosphorus. In comparison, cream cheese is richer in selenium.

Calcium

Cottage and cream cheese are 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.

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.

Cottage cheese

3

Cream cheese

7

Contains more CopperCopper	+61.1%
Contains more PhosphorusPhosphorus	+48.6%
Contains more SeleniumSelenium	+12.8%

Contains more MagnesiumMagnesium	+12.5%
Contains more CalciumCalcium	+16.9%
Contains more PotassiumPotassium	+26.9%
Contains more IronIron	+57.1%
Contains more ZincZinc	+25%
Contains less SodiumSodium	-13.7%
Contains more ManganeseManganese	+450%

Weight loss and diets

Keto

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.

Vegan

Vegans cannot consume cottage cheese and cream cheese for vegan diets because they are dairy products - animal derivatives.

Dairy-free

Section reviewed by gastroenterologist Arpi Gasparyan

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 only a standard for some lactose-intolerant individuals. In cases of need, lactase enzymes can facilitate the digestion of cottage cheese and cream cheese. 

Another reason to follow a dairy-free diet is milk allergy.

Health benefits

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

The inhibition of the angiotensin-converting enzyme (ACE) is the most studied mechanism underlying the antihypertensive effects of cheese peptides (1). ACE-inhibitor medications (Captopril, Lisinopril, etc.) also work by this mechanism (2).  As a result, both of these products have antihypertensive effects.

People taking MAO inhibitors (particularly antidepressants) may experience a hypertensive crisis when eating cheeses, including these cheeses, which contain tyramine (3).

This study shows that moderate amounts of cream-based dairy products positively affect cardiovascular health. (4)

Downsides & Risks

Intolerance and allergy

Section reviewed by gastroenterologist Arpi Gasparyan

As previously mentioned, people with lactose intolerance or milk allergy should avoid cottage cheese and cream cheese.

Common symptoms of lactose intolerance are abdominal cramps, diarrhea, bloating, and flatulence. In contrast, milk allergy may manifest with digestive symptoms such as abdominal cramps, diarrhea, and bloody stools or non-specific allergic reactions such as hives, wheezing, itching, vomiting, etc.

References

1. https://academic.oup.com/jn/article/137/3/825S/4664770
2. https://pubmed.ncbi.nlm.nih.gov/18843651/
3. https://europepmc.org/article/med/3283290
4. https://pubmed.ncbi.nlm.nih.gov/25476191/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3719038/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5367265/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5998914/
8. https://pubmed.ncbi.nlm.nih.gov/22081693/
9. https://pubmed.ncbi.nlm.nih.gov/29498341/