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  6. Cottage cheese vs. Liver

Cottage cheese vs. Liver — In-Depth Nutrition Comparison

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Summary of differences between Cottage cheese and Liver

  • The amount of Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, Zinc, and Vitamin B3 in Liver is higher than in Cottage cheese.
  • Liver covers your daily need of Vitamin B12 760% more than Cottage cheese.
  • The amount of Cholesterol in Cottage cheese is lower.

These are the specific foods used in this comparison Cheese, cottage, creamed, large or small curd and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Cottage cheese vs Liver 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
1
:
9
Liver
Liver
Contains more Calcium +730%
Contains more Iron +25500%
Contains more Magnesium +75%
Contains more Phosphorus +51.6%
Contains more Potassium +44.2%
Contains less Sodium -86.5%
Contains more Zinc +1580%
Contains more Copper +2086.2%
Contains more Manganese +14900%
Contains more Selenium +595.9%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +730%
Contains more Iron +25500%
Contains more Magnesium +75%
Contains more Phosphorus +51.6%
Contains more Potassium +44.2%
Contains less Sodium -86.5%
Contains more Zinc +1580%
Contains more Copper +2086.2%
Contains more Manganese +14900%
Contains more Selenium +595.9%

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
3
:
9
Liver
Liver
Contains more Vitamin A +12755%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +855.6%
Contains more Vitamin B2 +1247.2%
Contains more Vitamin B3 +8420.2%
Contains more Vitamin B5 +757.1%
Contains more Vitamin B6 +1139.1%
Contains more Folate +1258.3%
Contains more Vitamin B12 +4241.9%
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%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin A +12755%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +855.6%
Contains more Vitamin B2 +1247.2%
Contains more Vitamin B3 +8420.2%
Contains more Vitamin B5 +757.1%
Contains more Vitamin B6 +1139.1%
Contains more Folate +1258.3%
Contains more Vitamin B12 +4241.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
4
Liver
Liver
Contains more Water +24.1%
Contains more Protein +134%
Contains more Carbs +11.2%
Equal in Fats - 4.4
Equal in Other - 1.5
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
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Water +24.1%
Contains more Protein +134%
Contains more Carbs +11.2%
Equal in Fats - 4.4
Equal in Other - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Liver
Liver
Contains more Monounsaturated Fat +23.5%
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +753.7%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +23.5%
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +753.7%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Liver Opinion
Net carbs 3.38g 3.76g Liver
Protein 11.12g 26.02g Liver
Fats 4.3g 4.4g Liver
Carbs 3.38g 3.76g Liver
Calories 98kcal 165kcal Liver
Sugar 2.67g Liver
Calcium 83mg 10mg Cottage cheese
Iron 0.07mg 17.92mg Liver
Magnesium 8mg 14mg Liver
Phosphorus 159mg 241mg Liver
Potassium 104mg 150mg Liver
Sodium 364mg 49mg Liver
Zinc 0.4mg 6.72mg Liver
Copper 0.029mg 0.634mg Liver
Manganese 0.002mg 0.3mg Liver
Selenium 9.7µg 67.5µg Liver
Vitamin A 140IU 17997IU Liver
Vitamin A RAE 37µg 5405µg Liver
Vitamin E 0.08mg Cottage cheese
Vitamin D 3IU Cottage cheese
Vitamin D 0.1µg Cottage cheese
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.027mg 0.258mg Liver
Vitamin B2 0.163mg 2.196mg Liver
Vitamin B3 0.099mg 8.435mg Liver
Vitamin B5 0.557mg 4.774mg Liver
Vitamin B6 0.046mg 0.57mg Liver
Folate 12µg 163µg Liver
Vitamin B12 0.43µg 18.67µg Liver
Tryptophan 0.147mg 0.366mg Liver
Threonine 0.5mg 1.107mg Liver
Isoleucine 0.591mg 1.32mg Liver
Leucine 1.116mg 2.319mg Liver
Lysine 0.934mg 2.007mg Liver
Methionine 0.269mg 0.645mg Liver
Phenylalanine 0.577mg 1.274mg Liver
Valine 0.748mg 1.607mg Liver
Histidine 0.326mg 0.708mg Liver
Cholesterol 17mg 355mg Cottage cheese
Saturated Fat 1.718g 1.41g Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 0.778g 0.63g Cottage cheese
Polyunsaturated fat 0.123g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Liver
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
397%
Liver
Minerals Daily Need Coverage Score
23%
Cottage cheese
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 315mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 0.308g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 10)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 338mg)

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.