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Cottage cheese vs. Milk — In-Depth Nutrition Comparison

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The main differences between cottage cheese and milk

  • Cottage cheese has more protein, selenium, phosphorus, and fats; however, milk has more vitamin D*.
  • Daily need coverage for protein for cottage cheese is 18% higher.
  • Milk has 8 times less sodium than cottage cheese. Cottage cheese has 364mg of sodium, while milk has 44mg.
  • Milk has a higher glycemic index than cottage cheese.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 12% 1.6% 6.8% 38% 1.9% 33% 11% 54% 0% 9%
Milk
Milk
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Contains more Vitamin EVitamin 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 DVitamin D +1100%
Contains more Vitamin AVitamin A +56.8%
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

All nutrients comparison - raw data values

Nutrient Cottage cheese Milk DV% diff.
Protein 11.12g 3.37g 16%
Sodium 364mg 44mg 14%
Selenium 9.7µg 3.3µg 12%
Phosphorus 159mg 95mg 9%
Vitamin D* 3 IU 48 IU 6%
Vitamin D 0.1µg 1.2µg 6%
Fats 4.3g 0.97g 5%
Saturated fat 1.718g 0.633g 5%
Cholesterol 17mg 5mg 4%
Calcium 83mg 125mg 4%
Vitamin B5 0.557mg 0.361mg 4%
Calories 98kcal 42kcal 3%
Copper 0.029mg 0.01mg 2%
Vitamin A 37µg 58µg 2%
Vitamin B2 0.163mg 0.185mg 2%
Vitamin B12 0.43µg 0.47µg 2%
Folate 12µg 5µg 2%
Carbs 3.38g 4.99g 1%
Magnesium 8mg 11mg 1%
Potassium 104mg 150mg 1%
Iron 0.07mg 0.03mg 1%
Vitamin B1 0.027mg 0.02mg 1%
Vitamin B6 0.046mg 0.037mg 1%
Monounsaturated fat 0.778g 0.277g 1%
Polyunsaturated fat 0.123g 0.035g 1%
Protein per 100 calories 11g 8g N/A
Calories per 10 g protein 88kcal 125kcal N/A
Weight per 100 calories 102g 238g N/A
Unsaturated / Saturated Fat ratio 0.52 0.49 N/A
Net carbs 3.38g 4.99g N/A
Sugar 2.67g 5.2g N/A
Zinc 0.4mg 0.42mg 0%
Vitamin E 0.08mg 0.01mg 0%
Manganese 0.002mg 0.003mg 0%
Vitamin B3 0.099mg 0.093mg 0%
Vitamin K 0µg 0.1µg 0%
Choline 18.4mg 17.7mg 0%
Tryptophan 0.147mg 0.043mg 0%
Threonine 0.5mg 0.143mg 0%
Isoleucine 0.591mg 0.174mg 0%
Leucine 1.116mg 0.319mg 0%
Lysine 0.934mg 0.282mg 0%
Methionine 0.269mg 0.088mg 0%
Phenylalanine 0.577mg 0.174mg 0%
Valine 0.748mg 0.22mg 0%
Histidine 0.326mg 0.101mg 0%
Omega-3 (ALA) 0.004g 0%
Omega-6 (Linoleic acid) 0.027g 0%

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 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

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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.