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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 white?

  • Cottage cheese is richer in Phosphorus, Vitamin B12, Calcium, and Vitamin B5, yet Egg white is richer in Vitamin B2, and Selenium.
  • Egg white's 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.
Cottage cheese
Cottage cheese
4
:
6
Egg white
Egg white
Contains more Calcium +1085.7%
Contains more Phosphorus +960%
Contains more Zinc +1233.3%
Contains more Copper +26.1%
Contains more Iron +14.3%
Contains more Magnesium +37.5%
Contains more Potassium +56.7%
Contains less Sodium -54.4%
Contains more Manganese +450%
Contains more Selenium +106.2%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +1085.7%
Contains more Phosphorus +960%
Contains more Zinc +1233.3%
Contains more Copper +26.1%
Contains more Iron +14.3%
Contains more Magnesium +37.5%
Contains more Potassium +56.7%
Contains less Sodium -54.4%
Contains more Manganese +450%
Contains more Selenium +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.
Cottage cheese
Cottage cheese
8
:
2
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +575%
Contains more Vitamin B5 +193.2%
Contains more Vitamin B6 +820%
Contains more Folate +200%
Contains more Vitamin B12 +377.8%
Contains more Vitamin B2 +169.3%
Equal in Vitamin B3 - 0.105
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 white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +575%
Contains more Vitamin B5 +193.2%
Contains more Vitamin B6 +820%
Contains more Folate +200%
Contains more Vitamin B12 +377.8%
Contains more Vitamin B2 +169.3%
Equal in Vitamin B3 - 0.105

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
4
:
1
Egg white
Egg white
Contains more Fats +2429.4%
Contains more Carbs +363%
Contains more Other +123.8%
Equal in Protein - 10.9
Equal in Water - 87.57
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 white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +2429.4%
Contains more Carbs +363%
Contains more Other +123.8%
Equal in Protein - 10.9
Equal in Water - 87.57

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
5
Egg white
Egg white
Contains more Lactose +3714.3%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Cottage cheese
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Egg white
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 Lactose +3714.3%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Egg white Opinion
Net carbs 3.38g 0.73g Cottage cheese
Protein 11.12g 10.9g Cottage cheese
Fats 4.3g 0.17g Cottage cheese
Carbs 3.38g 0.73g Cottage cheese
Calories 98kcal 52kcal Cottage cheese
Fructose 0g 0.07g Egg white
Sugar 2.67g 0.71g Egg white
Calcium 83mg 7mg Cottage cheese
Iron 0.07mg 0.08mg Egg white
Magnesium 8mg 11mg Egg white
Phosphorus 159mg 15mg Cottage cheese
Potassium 104mg 163mg Egg white
Sodium 364mg 166mg Egg white
Zinc 0.4mg 0.03mg Cottage cheese
Copper 0.029mg 0.023mg Cottage cheese
Manganese 0.002mg 0.011mg Egg white
Selenium 9.7µg 20µg Egg white
Vitamin A 140IU 0IU Cottage cheese
Vitamin A RAE 37µg 0µg Cottage cheese
Vitamin E 0.08mg 0mg Cottage cheese
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin B1 0.027mg 0.004mg Cottage cheese
Vitamin B2 0.163mg 0.439mg Egg white
Vitamin B3 0.099mg 0.105mg Egg white
Vitamin B5 0.557mg 0.19mg Cottage cheese
Vitamin B6 0.046mg 0.005mg Cottage cheese
Folate 12µg 4µg Cottage cheese
Vitamin B12 0.43µg 0.09µg Cottage cheese
Tryptophan 0.147mg 0.125mg Cottage cheese
Threonine 0.5mg 0.449mg Cottage cheese
Isoleucine 0.591mg 0.661mg Egg white
Leucine 1.116mg 1.016mg Cottage cheese
Lysine 0.934mg 0.806mg Cottage cheese
Methionine 0.269mg 0.399mg Egg white
Phenylalanine 0.577mg 0.686mg Egg white
Valine 0.748mg 0.809mg Egg white
Histidine 0.326mg 0.29mg Cottage cheese
Cholesterol 17mg 0mg Egg white
Saturated Fat 1.718g 0g Egg white
Monounsaturated Fat 0.778g 0g Cottage cheese
Polyunsaturated fat 0.123g 0g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Egg white
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
11%
Egg white
Minerals Daily Need Coverage Score
23%
Cottage cheese
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 198mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 1.718g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 10)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is richer in vitamins?
Cottage cheese
Cottage cheese is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.