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  6. Cottage cheese vs. Milk

Cottage cheese vs. Milk — In-Depth Nutrition Comparison

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The main differences between Cottage cheese and Milk

  • Cottage cheese has more Selenium, and Phosphorus, however, Milk has more Vitamin D.
  • Daily need coverage for Sodium from Cottage cheese is 14% higher.
  • Milk has 3 times less Selenium than Cottage cheese. Cottage cheese has 9.7µg of Selenium, while Milk has 3.3µg.
  • Milk is lower in Sodium.

Food types used in this article are Cheese, cottage, creamed, large or small curd and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Cottage cheese vs 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.
Cottage cheese
Cottage cheese
4
:
6
Milk
Milk
Contains more Iron +133.3%
Contains more Phosphorus +67.4%
Contains more Copper +190%
Contains more Selenium +193.9%
Contains more Calcium +50.6%
Contains more Magnesium +37.5%
Contains more Potassium +44.2%
Contains less Sodium -87.9%
Contains more Manganese +50%
Equal in Zinc - 0.42
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +133.3%
Contains more Phosphorus +67.4%
Contains more Copper +190%
Contains more Selenium +193.9%
Contains more Calcium +50.6%
Contains more Magnesium +37.5%
Contains more Potassium +44.2%
Contains less Sodium -87.9%
Contains more Manganese +50%
Equal in Zinc - 0.42

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
6
:
5
Milk
Milk
Contains more Vitamin E +700%
Contains more Vitamin B1 +35%
Contains more Vitamin B5 +54.3%
Contains more Vitamin B6 +24.3%
Contains more Folate +140%
Contains more Vitamin A +40%
Contains more Vitamin D +1100%
Contains more Vitamin B2 +13.5%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.093
Equal in Vitamin B12 - 0.47
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%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin E +700%
Contains more Vitamin B1 +35%
Contains more Vitamin B5 +54.3%
Contains more Vitamin B6 +24.3%
Contains more Folate +140%
Contains more Vitamin A +40%
Contains more Vitamin D +1100%
Contains more Vitamin B2 +13.5%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.093
Equal in Vitamin B12 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Milk
Milk
Contains more Protein +230%
Contains more Fats +343.3%
Contains more Other +88%
Contains more Carbs +47.6%
Contains more Water +12.7%
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
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Protein +230%
Contains more Fats +343.3%
Contains more Other +88%
Contains more Carbs +47.6%
Contains more Water +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Milk
Milk
Contains more Monounsaturated Fat +180.9%
Contains more Polyunsaturated fat +251.4%
Contains less Saturated Fat -63.2%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +180.9%
Contains more Polyunsaturated fat +251.4%
Contains less Saturated Fat -63.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
0
:
1
Milk
Milk
Contains more Lactose +94.8%
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
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +94.8%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Milk Opinion
Net carbs 3.38g 4.99g Milk
Protein 11.12g 3.37g Cottage cheese
Fats 4.3g 0.97g Cottage cheese
Carbs 3.38g 4.99g Milk
Calories 98kcal 42kcal Cottage cheese
Sugar 2.67g 5.2g Cottage cheese
Calcium 83mg 125mg Milk
Iron 0.07mg 0.03mg Cottage cheese
Magnesium 8mg 11mg Milk
Phosphorus 159mg 95mg Cottage cheese
Potassium 104mg 150mg Milk
Sodium 364mg 44mg Milk
Zinc 0.4mg 0.42mg Milk
Copper 0.029mg 0.01mg Cottage cheese
Manganese 0.002mg 0.003mg Milk
Selenium 9.7µg 3.3µg Cottage cheese
Vitamin A 140IU 196IU Milk
Vitamin A RAE 37µg 58µg Milk
Vitamin E 0.08mg 0.01mg Cottage cheese
Vitamin D 3IU 48IU Milk
Vitamin D 0.1µg 1.2µg Milk
Vitamin B1 0.027mg 0.02mg Cottage cheese
Vitamin B2 0.163mg 0.185mg Milk
Vitamin B3 0.099mg 0.093mg Cottage cheese
Vitamin B5 0.557mg 0.361mg Cottage cheese
Vitamin B6 0.046mg 0.037mg Cottage cheese
Folate 12µg 5µg Cottage cheese
Vitamin B12 0.43µg 0.47µg Milk
Vitamin K 0µg 0.1µg Milk
Tryptophan 0.147mg 0.043mg Cottage cheese
Threonine 0.5mg 0.143mg Cottage cheese
Isoleucine 0.591mg 0.174mg Cottage cheese
Leucine 1.116mg 0.319mg Cottage cheese
Lysine 0.934mg 0.282mg Cottage cheese
Methionine 0.269mg 0.088mg Cottage cheese
Phenylalanine 0.577mg 0.174mg Cottage cheese
Valine 0.748mg 0.22mg Cottage cheese
Histidine 0.326mg 0.101mg Cottage cheese
Cholesterol 17mg 5mg Milk
Saturated Fat 1.718g 0.633g Milk
Monounsaturated Fat 0.778g 0.277g Cottage cheese
Polyunsaturated fat 0.123g 0.035g Cottage cheese
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Milk
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
16%
Milk
Minerals Daily Need Coverage Score
23%
Cottage cheese
14%
Milk

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 320mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 1.085g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 2.53g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 21)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.