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  6. Cottage cheese vs. Quail egg

Cottage cheese vs. Quail egg — In-Depth Nutrition Comparison

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Important differences between Cottage cheese and Quail egg

  • Quail egg has more Vitamin B2, Vitamin B12, Iron, Choline, Selenium, Vitamin B5, Folate, Vitamin A RAE, and Zinc than Cottage cheese.
  • Quail egg's daily need coverage for Cholesterol is 276% more.
  • Cottage cheese contains less Cholesterol.

The food varieties used in the comparison are Cheese, cottage, creamed, large or small curd and Egg, quail, whole, fresh, raw.

Infographic

Cottage cheese vs Quail egg 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
Quail egg
Quail egg
Contains more Calcium +29.7%
Contains more Iron +5114.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +42.1%
Contains more Potassium +26.9%
Contains less Sodium -61.3%
Contains more Zinc +267.5%
Contains more Copper +113.8%
Contains more Manganese +1800%
Contains more Selenium +229.9%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Quail egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 137% 10% 97% 12% 19% 41% 21% 5% 175%
Contains more Calcium +29.7%
Contains more Iron +5114.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +42.1%
Contains more Potassium +26.9%
Contains less Sodium -61.3%
Contains more Zinc +267.5%
Contains more Copper +113.8%
Contains more Manganese +1800%
Contains more Selenium +229.9%

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
0
:
11
Quail egg
Quail egg
Contains more Vitamin A +287.9%
Contains more Vitamin E +1250%
Contains more Vitamin D +1300%
Contains more Vitamin B1 +381.5%
Contains more Vitamin B2 +384.7%
Contains more Vitamin B3 +51.5%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +226.1%
Contains more Folate +450%
Contains more Vitamin B12 +267.4%
Contains more Vitamin K +∞%
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%
Quail egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 22% 42% 0% 33% 183% 3% 106% 35% 50% 198% 1%
Contains more Vitamin A +287.9%
Contains more Vitamin E +1250%
Contains more Vitamin D +1300%
Contains more Vitamin B1 +381.5%
Contains more Vitamin B2 +384.7%
Contains more Vitamin B3 +51.5%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +226.1%
Contains more Folate +450%
Contains more Vitamin B12 +267.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Quail egg
Quail egg
Contains more Carbs +724.4%
Contains more Other +28.2%
Contains more Protein +17.4%
Contains more Fats +157.9%
Equal in Water - 74.35
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
Quail egg
13% 11% 74%
Protein: 13.05 g
Fats: 11.09 g
Carbs: 0.41 g
Water: 74.35 g
Other: 1.1 g
Contains more Carbs +724.4%
Contains more Other +28.2%
Contains more Protein +17.4%
Contains more Fats +157.9%
Equal in Water - 74.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Quail egg
Quail egg
Contains less Saturated Fat -51.7%
Contains more Monounsaturated Fat +455.8%
Contains more Polyunsaturated fat +976.4%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Quail egg
39% 47% 14%
Saturated Fat: 3.557 g
Monounsaturated Fat: 4.324 g
Polyunsaturated fat: 1.324 g
Contains less Saturated Fat -51.7%
Contains more Monounsaturated Fat +455.8%
Contains more Polyunsaturated fat +976.4%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Quail egg Opinion
Net carbs 3.38g 0.41g Cottage cheese
Protein 11.12g 13.05g Quail egg
Fats 4.3g 11.09g Quail egg
Carbs 3.38g 0.41g Cottage cheese
Calories 98kcal 158kcal Quail egg
Sugar 2.67g 0.4g Quail egg
Calcium 83mg 64mg Cottage cheese
Iron 0.07mg 3.65mg Quail egg
Magnesium 8mg 13mg Quail egg
Phosphorus 159mg 226mg Quail egg
Potassium 104mg 132mg Quail egg
Sodium 364mg 141mg Quail egg
Zinc 0.4mg 1.47mg Quail egg
Copper 0.029mg 0.062mg Quail egg
Manganese 0.002mg 0.038mg Quail egg
Selenium 9.7µg 32µg Quail egg
Vitamin A 140IU 543IU Quail egg
Vitamin A RAE 37µg 156µg Quail egg
Vitamin E 0.08mg 1.08mg Quail egg
Vitamin D 3IU 55IU Quail egg
Vitamin D 0.1µg 1.4µg Quail egg
Vitamin B1 0.027mg 0.13mg Quail egg
Vitamin B2 0.163mg 0.79mg Quail egg
Vitamin B3 0.099mg 0.15mg Quail egg
Vitamin B5 0.557mg 1.761mg Quail egg
Vitamin B6 0.046mg 0.15mg Quail egg
Folate 12µg 66µg Quail egg
Vitamin B12 0.43µg 1.58µg Quail egg
Vitamin K 0µg 0.3µg Quail egg
Tryptophan 0.147mg 0.209mg Quail egg
Threonine 0.5mg 0.641mg Quail egg
Isoleucine 0.591mg 0.816mg Quail egg
Leucine 1.116mg 1.146mg Quail egg
Lysine 0.934mg 0.881mg Cottage cheese
Methionine 0.269mg 0.421mg Quail egg
Phenylalanine 0.577mg 0.737mg Quail egg
Valine 0.748mg 0.94mg Quail egg
Histidine 0.326mg 0.315mg Cottage cheese
Cholesterol 17mg 844mg Cottage cheese
Saturated Fat 1.718g 3.557g Cottage cheese
Monounsaturated Fat 0.778g 4.324g Quail egg
Polyunsaturated fat 0.123g 1.324g Quail egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Quail egg
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
58%
Quail egg
Minerals Daily Need Coverage Score
23%
Cottage cheese
53%
Quail egg

Comparison summary

Which food is lower in Sugar?
Quail egg
Quail egg is lower in Sugar (difference - 2.27g)
Which food contains less Sodium?
Quail egg
Quail egg contains less Sodium (difference - 223mg)
Which food is lower in glycemic index?
Quail egg
Quail egg is lower in glycemic index (difference - 10)
Which food is cheaper?
Quail egg
Quail egg is cheaper (difference - $2)
Which food is richer in minerals?
Quail egg
Quail egg is relatively richer in minerals
Which food is richer in vitamins?
Quail egg
Quail egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 827mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 1.839g)

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. Quail egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/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.