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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.
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%
Milk
Milk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more IronIron +133.3%
Contains more CopperCopper +190%
Contains more PhosphorusPhosphorus +67.4%
Contains more SeleniumSelenium +193.9%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +50.6%
Contains more PotassiumPotassium +44.2%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +50%
~equal in Zinc ~0.42mg

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%
Milk
Milk
4
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% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin E Vitamin E +700%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.093mg
~equal in Vitamin B12 ~0.47µg
~equal in Choline ~17.7mg

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
Milk
Milk
2
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 ProteinProtein +230%
Contains more FatsFats +343.3%
Contains more OtherOther +88%
Contains more CarbsCarbs +47.6%
Contains more WaterWater +12.7%

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
Milk
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated Fat +180.9%
Contains more Poly. FatPolyunsaturated fat +251.4%
Contains less Sat. FatSaturated Fat -63.2%

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
Milk
Milk
1
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 LactoseLactose +94.8%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 Milk
Lower in Cholesterol ok
Lower in Sodium 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
Calories 98kcal 42kcal Cottage cheese
Protein 11.12g 3.37g Cottage cheese
Fats 4.3g 0.97g Cottage cheese
Net carbs 3.38g 4.99g Milk
Carbs 3.38g 4.99g Milk
Cholesterol 17mg 5mg Milk
Vitamin D 3IU 48IU Milk
Magnesium 8mg 11mg Milk
Calcium 83mg 125mg Milk
Potassium 104mg 150mg Milk
Iron 0.07mg 0.03mg Cottage cheese
Sugar 2.67g 5.2g Cottage cheese
Copper 0.029mg 0.01mg Cottage cheese
Zinc 0.4mg 0.42mg Milk
Phosphorus 159mg 95mg Cottage cheese
Sodium 364mg 44mg Milk
Vitamin A 140IU 196IU Milk
Vitamin A RAE 37µg 58µg Milk
Vitamin E 0.08mg 0.01mg Cottage cheese
Vitamin D 0.1µg 1.2µg Milk
Manganese 0.002mg 0.003mg Milk
Selenium 9.7µg 3.3µg Cottage cheese
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
Vitamin B12 0.43µg 0.47µg Milk
Vitamin K 0µg 0.1µg Milk
Folate 12µg 5µg Cottage cheese
Choline 18.4mg 17.7mg Cottage cheese
Saturated Fat 1.718g 0.633g Milk
Monounsaturated Fat 0.778g 0.277g Cottage cheese
Polyunsaturated fat 0.123g 0.035g Cottage cheese
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
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese 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
15%
Milk
Minerals Daily Need Coverage Score
23%
Cottage cheese
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 320mg)
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.