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  6. Cottage cheese vs. Egg white

Cottage cheese vs. Egg white — In-Depth Nutrition Comparison

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What are the main differences between cottage cheese and egg whites?

  • Cottage cheese is richer in phosphorus, vitamin B12, calcium, and vitamin B5, yet egg whites are richer in vitamin B2 and selenium.
  • Egg whites' daily need coverage for vitamin B2 is 21% higher.

We used Cheese, cottage, creamed, large or small curd and Egg, white, raw, fresh types in this comparison.

Infographic

Cottage cheese vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more CalciumCalcium +1085.7%
Contains more CopperCopper +26.1%
Contains more ZincZinc +1233.3%
Contains more PhosphorusPhosphorus +960%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +56.7%
Contains more IronIron +14.3%
Contains less SodiumSodium -54.4%
Contains more ManganeseManganese +450%
Contains more SeleniumSelenium +106.2%

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%
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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +575%
Contains more Vitamin B5Vitamin B5 +193.2%
Contains more Vitamin B6Vitamin B6 +820%
Contains more Vitamin B12Vitamin B12 +377.8%
Contains more FolateFolate +200%
Contains more CholineCholine +1572.7%
Contains more Vitamin B2Vitamin B2 +169.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.105mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Egg white DV% diff.
Phosphorus 159mg 15mg 21%
Vitamin B2 0.163mg 0.439mg 21%
Selenium 9.7µg 20µg 19%
Vitamin B12 0.43µg 0.09µg 14%
Sodium 364mg 166mg 9%
Calcium 83mg 7mg 8%
Saturated fat 1.718g 0g 8%
Vitamin B5 0.557mg 0.19mg 7%
Fats 4.3g 0.17g 6%
Cholesterol 17mg 0mg 6%
Vitamin A 37µg 0µg 4%
Vitamin B6 0.046mg 0.005mg 3%
Zinc 0.4mg 0.03mg 3%
Choline 18.4mg 1.1mg 3%
Folate 12µg 4µg 2%
Monounsaturated fat 0.778g 0g 2%
Calories 98kcal 52kcal 2%
Vitamin B1 0.027mg 0.004mg 2%
Potassium 104mg 163mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.08mg 0mg 1%
Copper 0.029mg 0.023mg 1%
Polyunsaturated fat 0.123g 0g 1%
Carbs 3.38g 0.73g 1%
Magnesium 8mg 11mg 1%
Protein 11.12g 10.9g 0%
Net carbs 3.38g 0.73g N/A
Vitamin D 3IU 0IU 0%
Iron 0.07mg 0.08mg 0%
Sugar 2.67g 0.71g N/A
Manganese 0.002mg 0.011mg 0%
Vitamin B3 0.099mg 0.105mg 0%
Tryptophan 0.147mg 0.125mg 0%
Threonine 0.5mg 0.449mg 0%
Isoleucine 0.591mg 0.661mg 0%
Leucine 1.116mg 1.016mg 0%
Lysine 0.934mg 0.806mg 0%
Methionine 0.269mg 0.399mg 0%
Phenylalanine 0.577mg 0.686mg 0%
Valine 0.748mg 0.809mg 0%
Histidine 0.326mg 0.29mg 0%
Fructose 0g 0.07g 0%

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +2429.4%
Contains more CarbsCarbs +363%
Contains more OtherOther +123.8%
~equal in Protein ~10.9g
~equal in Water ~87.57g

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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more LactoseLactose +3714.3%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

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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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.