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Cottage cheese vs. Eggnog — In-Depth Nutrition Comparison

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How are Cottage cheese and Eggnog different?

  • Cottage cheese is higher in Selenium, and Phosphorus, however, Eggnog is richer in Vitamin D, and Choline.
  • Daily need coverage for Cholesterol from Eggnog is 14% higher.
  • Cottage cheese contains 7 times more Sodium than Eggnog. While Cottage cheese contains 364mg of Sodium, Eggnog contains only 54mg.

Cheese, cottage, creamed, large or small curd and Eggnog are the varieties used in this article.

Infographic

Cottage cheese vs Eggnog infographic
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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%
Eggnog
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Contains more CopperCopper +123.1%
Contains more PhosphorusPhosphorus +45.9%
Contains more SeleniumSelenium +131%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +56.6%
Contains more PotassiumPotassium +58.7%
Contains more IronIron +185.7%
Contains more ZincZinc +15%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +150%

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% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Eggnog
8
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 5% 12% 4.2% 36% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more FolateFolate +1100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +47.1%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +16.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +183.7%
~equal in Vitamin B3 ~0.105mg
~equal in Vitamin B6 ~0.05mg
~equal in Vitamin B12 ~0.45µg

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
Eggnog
2
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more ProteinProtein +144.4%
Contains more OtherOther +110.4%
Contains more CarbsCarbs +138.2%
~equal in Fats ~4.19g
~equal in Water ~82.54g

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
Eggnog
2
63% 32% 5%
Saturated Fat: Sat. Fat 2.591 g
Monounsaturated Fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
Contains less Sat. FatSaturated Fat -33.7%
Contains more Mono. FatMonounsaturated Fat +67.4%
Contains more Poly. FatPolyunsaturated fat +61%

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
Eggnog
6
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +193.6%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~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 Eggnog
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Eggnog Opinion
Calories 98kcal 88kcal Cottage cheese
Protein 11.12g 4.55g Cottage cheese
Fats 4.3g 4.19g Cottage cheese
Vitamin C 0mg 1.5mg Eggnog
Net carbs 3.38g 8.05g Eggnog
Carbs 3.38g 8.05g Eggnog
Cholesterol 17mg 59mg Cottage cheese
Vitamin D 3IU 49IU Eggnog
Magnesium 8mg 19mg Eggnog
Calcium 83mg 130mg Eggnog
Potassium 104mg 165mg Eggnog
Iron 0.07mg 0.2mg Eggnog
Sugar 2.67g 8.05g Cottage cheese
Copper 0.029mg 0.013mg Cottage cheese
Zinc 0.4mg 0.46mg Eggnog
Phosphorus 159mg 109mg Cottage cheese
Sodium 364mg 54mg Eggnog
Vitamin A 140IU 206IU Eggnog
Vitamin A 37µg 59µg Eggnog
Vitamin E 0.08mg 0.21mg Eggnog
Vitamin D 0.1µg 1.2µg Eggnog
Manganese 0.002mg 0.005mg Eggnog
Selenium 9.7µg 4.2µg Cottage cheese
Vitamin B1 0.027mg 0.034mg Eggnog
Vitamin B2 0.163mg 0.19mg Eggnog
Vitamin B3 0.099mg 0.105mg Eggnog
Vitamin B5 0.557mg 0.417mg Cottage cheese
Vitamin B6 0.046mg 0.05mg Eggnog
Vitamin B12 0.43µg 0.45µg Eggnog
Vitamin K 0µg 0.3µg Eggnog
Folate 12µg 1µg Cottage cheese
Choline 18.4mg 52.2mg Eggnog
Saturated Fat 1.718g 2.591g Cottage cheese
Monounsaturated Fat 0.778g 1.302g Eggnog
Polyunsaturated fat 0.123g 0.198g Eggnog
Tryptophan 0.147mg 0.085mg Cottage cheese
Threonine 0.5mg 0.201mg Cottage cheese
Isoleucine 0.591mg 0.237mg Cottage cheese
Leucine 1.116mg 0.383mg Cottage cheese
Lysine 0.934mg 0.257mg Cottage cheese
Methionine 0.269mg 0.12mg Cottage cheese
Phenylalanine 0.577mg 0.225mg Cottage cheese
Valine 0.748mg 0.289mg Cottage cheese
Histidine 0.326mg 0.108mg Cottage cheese
Fructose 0g 0.04g Eggnog

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Eggnog
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
18%
Eggnog
Minerals Daily Need Coverage Score
23%
Cottage cheese
17%
Eggnog

Comparison summary

Which food contains less Sodium?
Eggnog
Eggnog contains less Sodium (difference - 310mg)
Which food is richer in vitamins?
Eggnog
Eggnog is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 5.38g)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 0.873g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 45)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.