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  6. Cottage cheese vs. Egg

Cottage cheese vs. Egg — In-Depth Nutrition Comparison

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Differences between cottage cheese and eggs

  • Cottage cheese contains less copper, choline, selenium, vitamin B12, vitamin B2, vitamin B5, vitamin D, and iron than eggs.
  • Eggs' daily need coverage for copper is 219% higher.
  • Eggs contain 3 times less sodium than cottage cheese. Cottage cheese contains 364mg of sodium, while eggs contain 124mg.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Egg, whole, cooked, hard-boiled.

Infographic

Cottage cheese vs Egg 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%
Egg
Egg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more CalciumCalcium +66%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +1600%
Contains more CopperCopper +6796.6%
Contains more ZincZinc +162.5%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +1200%
Contains more SeleniumSelenium +217.5%
~equal in Phosphorus ~172mg

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%
Egg
Egg
11
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more Vitamin AVitamin A +302.7%
Contains more Vitamin EVitamin E +1187.5%
Contains more Vitamin DVitamin D +2100%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B2Vitamin B2 +214.7%
Contains more Vitamin B5Vitamin B5 +151%
Contains more Vitamin B6Vitamin B6 +163%
Contains more Vitamin B12Vitamin B12 +158.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +266.7%
Contains more CholineCholine +1496.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cottage cheese Egg DV% diff.
Copper 0.029mg 2mg 219%
Cholesterol 17mg 373mg 119%
Choline 18.4mg 293.8mg 50%
Selenium 9.7µg 30.8µg 38%
Vitamin B12 0.43µg 1.11µg 28%
Vitamin B2 0.163mg 0.513mg 27%
Vitamin B5 0.557mg 1.398mg 17%
Iron 0.07mg 1.19mg 14%
Vitamin A 37µg 149µg 12%
Vitamin D 3IU 87IU 11%
Vitamin D 0.1µg 2.2µg 11%
Fats 4.3g 10.61g 10%
Sodium 364mg 124mg 10%
Polyunsaturated fat 0.123g 1.414g 9%
Monounsaturated fat 0.778g 4.077g 8%
Folate 12µg 44µg 8%
Saturated fat 1.718g 3.267g 7%
Zinc 0.4mg 1.05mg 6%
Vitamin B6 0.046mg 0.121mg 6%
Vitamin E 0.08mg 1.03mg 6%
Protein 11.12g 12.58g 3%
Calories 98kcal 155kcal 3%
Vitamin B1 0.027mg 0.066mg 3%
Calcium 83mg 50mg 3%
Phosphorus 159mg 172mg 2%
Manganese 0.002mg 0.026mg 1%
Potassium 104mg 126mg 1%
Carbs 3.38g 1.12g 1%
Net carbs 3.38g 1.12g N/A
Magnesium 8mg 10mg 0%
Sugar 2.67g 1.12g N/A
Vitamin B3 0.099mg 0.064mg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.147mg 0.153mg 0%
Threonine 0.5mg 0.604mg 0%
Isoleucine 0.591mg 0.686mg 0%
Leucine 1.116mg 1.075mg 0%
Lysine 0.934mg 0.904mg 0%
Methionine 0.269mg 0.392mg 0%
Phenylalanine 0.577mg 0.668mg 0%
Valine 0.748mg 0.767mg 0%
Histidine 0.326mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +201.8%
Contains more OtherOther +31.8%
Contains more ProteinProtein +13.1%
Contains more FatsFats +146.7%
~equal in Water ~74.62g

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -47.4%
Contains more Mono. FatMonounsaturated fat +424%
Contains more Poly. FatPolyunsaturated fat +1049.6%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.