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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 Egg

  • Cottage cheese contains less Copper, Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin B5, Vitamin D, Iron, and Vitamin A RAE than Egg.
  • Egg's daily need coverage for Copper is 219% higher.
  • The amount of Cholesterol in Cottage cheese is lower.

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.
Cottage cheese
Cottage cheese
1
:
9
Egg
Egg
Contains more Calcium +66%
Contains more Iron +1600%
Contains more Magnesium +25%
Contains more Potassium +21.2%
Contains less Sodium -65.9%
Contains more Zinc +162.5%
Contains more Copper +6796.6%
Contains more Manganese +1200%
Contains more Selenium +217.5%
Equal in Phosphorus - 172
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +66%
Contains more Iron +1600%
Contains more Magnesium +25%
Contains more Potassium +21.2%
Contains less Sodium -65.9%
Contains more Zinc +162.5%
Contains more Copper +6796.6%
Contains more Manganese +1200%
Contains more Selenium +217.5%
Equal in Phosphorus - 172

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
Cottage cheese
1
:
10
Egg
Egg
Contains more Vitamin B3 +54.7%
Contains more Vitamin A +271.4%
Contains more Vitamin E +1187.5%
Contains more Vitamin D +2100%
Contains more Vitamin B1 +144.4%
Contains more Vitamin B2 +214.7%
Contains more Vitamin B5 +151%
Contains more Vitamin B6 +163%
Contains more Folate +266.7%
Contains more Vitamin B12 +158.1%
Contains more Vitamin K +∞%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin B3 +54.7%
Contains more Vitamin A +271.4%
Contains more Vitamin E +1187.5%
Contains more Vitamin D +2100%
Contains more Vitamin B1 +144.4%
Contains more Vitamin B2 +214.7%
Contains more Vitamin B5 +151%
Contains more Vitamin B6 +163%
Contains more Folate +266.7%
Contains more Vitamin B12 +158.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Egg
Egg
Contains more Carbs +201.8%
Contains more Other +31.8%
Contains more Protein +13.1%
Contains more Fats +146.7%
Equal in Water - 74.62
Cottage cheese
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
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 Carbs +201.8%
Contains more Other +31.8%
Contains more Protein +13.1%
Contains more Fats +146.7%
Equal in Water - 74.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Egg
Egg
Contains less Saturated Fat -47.4%
Contains more Monounsaturated Fat +424%
Contains more Polyunsaturated fat +1049.6%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -47.4%
Contains more Monounsaturated Fat +424%
Contains more Polyunsaturated fat +1049.6%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Egg Opinion
Net carbs 3.38g 1.12g Cottage cheese
Protein 11.12g 12.58g Egg
Fats 4.3g 10.61g Egg
Carbs 3.38g 1.12g Cottage cheese
Calories 98kcal 155kcal Egg
Sugar 2.67g 1.12g Egg
Calcium 83mg 50mg Cottage cheese
Iron 0.07mg 1.19mg Egg
Magnesium 8mg 10mg Egg
Phosphorus 159mg 172mg Egg
Potassium 104mg 126mg Egg
Sodium 364mg 124mg Egg
Zinc 0.4mg 1.05mg Egg
Copper 0.029mg 2mg Egg
Manganese 0.002mg 0.026mg Egg
Selenium 9.7µg 30.8µg Egg
Vitamin A 140IU 520IU Egg
Vitamin A RAE 37µg 149µg Egg
Vitamin E 0.08mg 1.03mg Egg
Vitamin D 3IU 87IU Egg
Vitamin D 0.1µg 2.2µg Egg
Vitamin B1 0.027mg 0.066mg Egg
Vitamin B2 0.163mg 0.513mg Egg
Vitamin B3 0.099mg 0.064mg Cottage cheese
Vitamin B5 0.557mg 1.398mg Egg
Vitamin B6 0.046mg 0.121mg Egg
Folate 12µg 44µg Egg
Vitamin B12 0.43µg 1.11µg Egg
Vitamin K 0µg 0.3µg Egg
Tryptophan 0.147mg 0.153mg Egg
Threonine 0.5mg 0.604mg Egg
Isoleucine 0.591mg 0.686mg Egg
Leucine 1.116mg 1.075mg Cottage cheese
Lysine 0.934mg 0.904mg Cottage cheese
Methionine 0.269mg 0.392mg Egg
Phenylalanine 0.577mg 0.668mg Egg
Valine 0.748mg 0.767mg Egg
Histidine 0.326mg 0.298mg Cottage cheese
Cholesterol 17mg 373mg Cottage cheese
Saturated Fat 1.718g 3.267g Cottage cheese
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 0.778g 4.077g Egg
Polyunsaturated fat 0.123g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Egg
Minerals Daily Need Coverage Score
23%
Cottage cheese
103%
Egg

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 240mg)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 10)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 356mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 1.549g)

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.