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Cottage cheese vs. Custard — In-Depth Nutrition Comparison

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Important differences between cottage cheese and custard

  • Cottage cheese has more selenium; however, custard is richer in vitamin D and calcium.
  • Cottage cheese's daily need coverage for sodium is 12% more.
  • Cottage cheese contains 2 times more selenium than custard. Cottage cheese contains 9.7µg of selenium, while custard contains 6µg.
  • Custard contains less sodium.
  • Custard has a higher glycemic index. The glycemic index of custard is 35, while the glycemic index of cottage cheese is 10.

The food varieties used in the comparison are Cheese, cottage, creamed, large or small curd and Egg custards, dry mix, prepared with whole milk.

Infographic

Cottage cheese vs Custard 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more PhosphorusPhosphorus +22.3%
Contains more SeleniumSelenium +61.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +67.5%
Contains more PotassiumPotassium +99%
Contains more IronIron +385.7%
Contains more ZincZinc +27.5%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +250%
~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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Custard
10
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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin EVitamin E +33.3%
Contains more FolateFolate +33.3%
Contains more CholineCholine +55.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +40.5%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B1Vitamin B1 +125.9%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B5Vitamin B5 +25.5%
Contains more Vitamin B6Vitamin B6 +39.1%
Contains more Vitamin B12Vitamin B12 +20.9%
Contains more Vitamin KVitamin K +∞%

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
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more ProteinProtein +178.7%
Contains more OtherOther +46.9%
Contains more CarbsCarbs +420.7%
~equal in Fats ~4g
~equal in Water ~73.45g

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -15.5%
Contains more Mono. FatMonounsaturated fat +44.9%
Contains more Poly. FatPolyunsaturated fat +153.7%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 4.63 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +73.4%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 Custard
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Cottage cheese Custard DV% diff.
Protein 11.12g 3.99g 14%
Sodium 364mg 84mg 12%
Cholesterol 17mg 51mg 11%
Selenium 9.7µg 6µg 7%
Vitamin D 0.1µg 1.2µg 6%
Vitamin D 3IU 47IU 6%
Calcium 83mg 139mg 6%
Carbs 3.38g 17.6g 5%
Vitamin B12 0.43µg 0.52µg 4%
Phosphorus 159mg 130mg 4%
Vitamin B2 0.163mg 0.22mg 4%
Vitamin B5 0.557mg 0.699mg 3%
Vitamin B1 0.027mg 0.061mg 3%
Potassium 104mg 207mg 3%
Iron 0.07mg 0.34mg 3%
Magnesium 8mg 16mg 2%
Vitamin A 37µg 52µg 2%
Folate 12µg 9µg 1%
Choline 18.4mg 11.8mg 1%
Vitamin B6 0.046mg 0.064mg 1%
Saturated fat 1.718g 2.032g 1%
Monounsaturated fat 0.778g 1.127g 1%
Polyunsaturated fat 0.123g 0.312g 1%
Calories 98kcal 122kcal 1%
Zinc 0.4mg 0.51mg 1%
Fats 4.3g 4g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 3.38g 17.6g N/A
Sugar 2.67g 4.82g N/A
Copper 0.029mg 0.03mg 0%
Vitamin E 0.08mg 0.06mg 0%
Manganese 0.002mg 0.007mg 0%
Vitamin B3 0.099mg 0.132mg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.147mg 0.082mg 0%
Threonine 0.5mg 0.192mg 0%
Isoleucine 0.591mg 0.207mg 0%
Leucine 1.116mg 0.337mg 0%
Lysine 0.934mg 0.214mg 0%
Methionine 0.269mg 0.091mg 0%
Phenylalanine 0.577mg 0.173mg 0%
Valine 0.748mg 0.233mg 0%
Histidine 0.326mg 0.092mg 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Custard
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
19%
Custard
Minerals Daily Need Coverage Score
23%
Cottage cheese
21%
Custard

Comparison summary

Which food contains less Sodium?
Custard
Custard contains less Sodium (difference - 280mg)
Which food is cheaper?
Custard
Custard is cheaper (difference - $0.5)
Which food is richer in minerals?
Custard
Custard is relatively richer in minerals
Which food is richer in vitamins?
Custard
Custard is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 34mg)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated fat?
Cottage cheese
Cottage cheese is lower in Saturated fat (difference - 0.314g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 25)

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.