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  6. Cottage cheese vs. Whey

Cottage cheese vs. Whey — In-Depth Nutrition Comparison

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What are the main differences between Cottage cheese and Whey?

  • Whey has less Phosphorus, Selenium, and Vitamin B12 than Cottage cheese.
  • Cottage cheese's daily need coverage for Phosphorus is 16% higher.
  • Cottage cheese has 9 times more Cholesterol than Whey. Cottage cheese has 17mg of Cholesterol, while Whey has 2mg.

We used Cheese, cottage, creamed, large or small curd and Whey, sweet, fluid types in this comparison.

Infographic

Cottage cheese vs Whey 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
7
:
2
Whey
Whey
Contains more Calcium +76.6%
Contains more Iron +16.7%
Contains more Phosphorus +245.7%
Contains more Zinc +207.7%
Contains more Copper +625%
Contains more Manganese +100%
Contains more Selenium +410.5%
Contains more Potassium +54.8%
Contains less Sodium -85.2%
Equal in Magnesium - 8
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Calcium +76.6%
Contains more Iron +16.7%
Contains more Phosphorus +245.7%
Contains more Zinc +207.7%
Contains more Copper +625%
Contains more Manganese +100%
Contains more Selenium +410.5%
Contains more Potassium +54.8%
Contains less Sodium -85.2%
Equal in Magnesium - 8

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
9
:
2
Whey
Whey
Contains more Vitamin A +1066.7%
Contains more Vitamin E +∞%
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +45.4%
Contains more Vitamin B6 +48.4%
Contains more Folate +1100%
Contains more Vitamin B12 +53.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.3%
Equal in Vitamin B2 - 0.158
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%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +1066.7%
Contains more Vitamin E +∞%
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +45.4%
Contains more Vitamin B6 +48.4%
Contains more Folate +1100%
Contains more Vitamin B12 +53.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.3%
Equal in Vitamin B2 - 0.158

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Whey
Whey
Contains more Protein +1208.2%
Contains more Fats +1094.4%
Contains more Other +166%
Contains more Carbs +52.1%
Contains more Water +16.7%
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
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +1208.2%
Contains more Fats +1094.4%
Contains more Other +166%
Contains more Carbs +52.1%
Contains more Water +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Whey
Whey
Contains more Monounsaturated Fat +678%
Contains more Polyunsaturated fat +1018.2%
Contains less Saturated Fat -86.6%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +678%
Contains more Polyunsaturated fat +1018.2%
Contains less Saturated Fat -86.6%

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Whey Opinion
Net carbs 3.38g 5.14g Whey
Protein 11.12g 0.85g Cottage cheese
Fats 4.3g 0.36g Cottage cheese
Carbs 3.38g 5.14g Whey
Calories 98kcal 27kcal Cottage cheese
Sugar 2.67g 5.14g Cottage cheese
Calcium 83mg 47mg Cottage cheese
Iron 0.07mg 0.06mg Cottage cheese
Magnesium 8mg 8mg
Phosphorus 159mg 46mg Cottage cheese
Potassium 104mg 161mg Whey
Sodium 364mg 54mg Whey
Zinc 0.4mg 0.13mg Cottage cheese
Copper 0.029mg 0.004mg Cottage cheese
Manganese 0.002mg 0.001mg Cottage cheese
Selenium 9.7µg 1.9µg Cottage cheese
Vitamin A 140IU 12IU Cottage cheese
Vitamin A RAE 37µg 3µg Cottage cheese
Vitamin E 0.08mg 0mg Cottage cheese
Vitamin D 3IU Cottage cheese
Vitamin D 0.1µg Cottage cheese
Vitamin C 0mg 0.1mg Whey
Vitamin B1 0.027mg 0.036mg Whey
Vitamin B2 0.163mg 0.158mg Cottage cheese
Vitamin B3 0.099mg 0.074mg Cottage cheese
Vitamin B5 0.557mg 0.383mg Cottage cheese
Vitamin B6 0.046mg 0.031mg Cottage cheese
Folate 12µg 1µg Cottage cheese
Vitamin B12 0.43µg 0.28µg Cottage cheese
Tryptophan 0.147mg 0.013mg Cottage cheese
Threonine 0.5mg 0.054mg Cottage cheese
Isoleucine 0.591mg 0.047mg Cottage cheese
Leucine 1.116mg 0.078mg Cottage cheese
Lysine 0.934mg 0.068mg Cottage cheese
Methionine 0.269mg 0.016mg Cottage cheese
Phenylalanine 0.577mg 0.027mg Cottage cheese
Valine 0.748mg 0.046mg Cottage cheese
Histidine 0.326mg 0.016mg Cottage cheese
Cholesterol 17mg 2mg Whey
Saturated Fat 1.718g 0.23g Whey
Monounsaturated Fat 0.778g 0.1g Cottage cheese
Polyunsaturated fat 0.123g 0.011g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Whey
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
9%
Whey
Minerals Daily Need Coverage Score
23%
Cottage cheese
8%
Whey

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 310mg)
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 1.488g)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 2.47g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 33)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $1.6)
Which food is richer in minerals?
Cottage cheese
Cottage cheese is relatively richer in minerals
Which food is richer in vitamins?
Cottage cheese
Cottage cheese is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.