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  6. Cottage cheese vs. Goat milk

Cottage cheese vs. Goat milk — In-Depth Nutrition Comparison

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How are Cottage cheese and Goat milk different?

  • Cottage cheese is richer in Selenium, Vitamin B12, and Phosphorus, while Goat milk is higher in Vitamin D, and Calcium.
  • Cottage cheese covers your daily need of Selenium 15% more than Goat milk.
  • Cottage cheese contains 7 times more Sodium than Goat milk. Cottage cheese contains 364mg of Sodium, while Goat milk contains 50mg.

Cheese, cottage, creamed, large or small curd and Milk, goat, fluid, with added vitamin D types were used in this article.

Infographic

Cottage cheese vs Goat milk 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 10% 40% 18% 1.9% 15% 8.2% 48% 6.5% 2.3% 7.6%
Contains more IronIron +40%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +43.2%
Contains more SeleniumSelenium +592.9%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +61.4%
Contains more PotassiumPotassium +96.2%
Contains more CopperCopper +58.6%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +800%

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%
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 4.3% 12% 1.4% 39% 12% 32% 5.2% 19% 11% 8.8% 0.75% 0.75% 8.7%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more Vitamin B5Vitamin B5 +79.7%
Contains more Vitamin B12Vitamin B12 +514.3%
Contains more FolateFolate +1100%
Contains more CholineCholine +15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +41.4%
Contains more Vitamin DVitamin D +1200%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B3Vitamin B3 +179.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin B6 ~0.046mg

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
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 g
Contains more ProteinProtein +212.4%
Contains more OtherOther +72%
Contains more CarbsCarbs +31.7%
~equal in Fats ~4.14g
~equal in Water ~87.03g

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
68% 28% 4%
Saturated Fat: Sat. Fat 2.667 g
Monounsaturated Fat: Mono. Fat 1.109 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains less Sat. FatSaturated Fat -35.6%
Contains more Mono. FatMonounsaturated Fat +42.5%
Contains more Poly. FatPolyunsaturated fat +21.1%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Goat milk Opinion
Calories 98kcal 69kcal Cottage cheese
Protein 11.12g 3.56g Cottage cheese
Fats 4.3g 4.14g Cottage cheese
Vitamin C 0mg 1.3mg Goat milk
Net carbs 3.38g 4.45g Goat milk
Carbs 3.38g 4.45g Goat milk
Cholesterol 17mg 11mg Goat milk
Vitamin D 3IU 51IU Goat milk
Magnesium 8mg 14mg Goat milk
Calcium 83mg 134mg Goat milk
Potassium 104mg 204mg Goat milk
Iron 0.07mg 0.05mg Cottage cheese
Sugar 2.67g 4.45g Cottage cheese
Copper 0.029mg 0.046mg Goat milk
Zinc 0.4mg 0.3mg Cottage cheese
Phosphorus 159mg 111mg Cottage cheese
Sodium 364mg 50mg Goat milk
Vitamin A 140IU 198IU Goat milk
Vitamin A 37µg 57µg Goat milk
Vitamin E 0.08mg 0.07mg Cottage cheese
Vitamin D 0.1µg 1.3µg Goat milk
Manganese 0.002mg 0.018mg Goat milk
Selenium 9.7µg 1.4µg Cottage cheese
Vitamin B1 0.027mg 0.048mg Goat milk
Vitamin B2 0.163mg 0.138mg Cottage cheese
Vitamin B3 0.099mg 0.277mg Goat milk
Vitamin B5 0.557mg 0.31mg Cottage cheese
Vitamin B6 0.046mg 0.046mg
Vitamin B12 0.43µg 0.07µg Cottage cheese
Vitamin K 0µg 0.3µg Goat milk
Folate 12µg 1µg Cottage cheese
Choline 18.4mg 16mg Cottage cheese
Saturated Fat 1.718g 2.667g Cottage cheese
Monounsaturated Fat 0.778g 1.109g Goat milk
Polyunsaturated fat 0.123g 0.149g Goat milk
Tryptophan 0.147mg 0.044mg Cottage cheese
Threonine 0.5mg 0.163mg Cottage cheese
Isoleucine 0.591mg 0.207mg Cottage cheese
Leucine 1.116mg 0.314mg Cottage cheese
Lysine 0.934mg 0.29mg Cottage cheese
Methionine 0.269mg 0.08mg Cottage cheese
Phenylalanine 0.577mg 0.155mg Cottage cheese
Valine 0.748mg 0.24mg Cottage cheese
Histidine 0.326mg 0.089mg Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Goat milk
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
12%
Goat milk
Minerals Daily Need Coverage Score
23%
Cottage cheese
16%
Goat milk

Comparison summary

Which food is lower in Cholesterol?
Goat milk
Goat milk is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Goat milk
Goat milk contains less Sodium (difference - 314mg)
Which food is cheaper?
Goat milk
Goat milk is cheaper (difference - $2)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 1.78g)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 0.949g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 15)
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.
Which food is richer in vitamins?
?
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. Goat milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/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.