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 protein, phosphorus, selenium, vitamin B12, and fats than cottage cheese.
Cottage cheese's daily need coverage for protein is 24% higher.
Cottage cheese has 12 times more fats than whey. Cottage cheese has 4.3g of fats, while whey has 0.36g.
Whey contains less cholesterol.
Cottage cheese has a lower glycemic index than whey.

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

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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.

Cottage cheese

Whey

Contains more CalciumCalcium	+76.6%
Contains more IronIron	+16.7%
Contains more CopperCopper	+625%
Contains more ZincZinc	+207.7%
Contains more PhosphorusPhosphorus	+245.7%
Contains more ManganeseManganese	+100%
Contains more SeleniumSelenium	+410.5%

Contains more PotassiumPotassium	+54.8%
Contains less SodiumSodium	-85.2%

~equal in Magnesium ~8mg

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.

Cottage cheese

Whey

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+1133.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+33.8%
Contains more Vitamin B5Vitamin B5	+45.4%
Contains more Vitamin B6Vitamin B6	+48.4%
Contains more Vitamin B12Vitamin B12	+53.6%
Contains more FolateFolate	+1100%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+33.3%

~equal in Vitamin B2 ~0.158mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Protein	11.12g	0.85g	21%
Phosphorus	159mg	46mg	16%
Selenium	9.7µg	1.9µg	14%
Sodium	364mg	54mg	13%
Saturated fat	1.718g	0.23g	7%
Fats	4.3g	0.36g	6%
Vitamin B12	0.43µg	0.28µg	6%
Cholesterol	17mg	2mg	5%
Calories	98kcal	27kcal	4%
Calcium	83mg	47mg	4%
Vitamin A	37µg	3µg	4%
Copper	0.029mg	0.004mg	3%
Vitamin B5	0.557mg	0.383mg	3%
Folate	12µg	1µg	3%
Potassium	104mg	161mg	2%
Zinc	0.4mg	0.13mg	2%
Monounsaturated fat	0.778g	0.1g	2%
Carbs	3.38g	5.14g	1%
Vitamin D	0.1µg		1%
Vitamin E	0.08mg	0mg	1%
Vitamin B1	0.027mg	0.036mg	1%
Vitamin B6	0.046mg	0.031mg	1%
Polyunsaturated fat	0.123g	0.011g	1%
Protein per 100 calories	11g	3.1g	N/A
Calories per 10 g protein	88kcal	318kcal	N/A
Weight per 100 calories	102g	370g	N/A
Unsaturated / Saturated Fat ratio	0.52	0.48	N/A
Vitamin C	0mg	0.1mg	0%
Net carbs	3.38g	5.14g	N/A
Vitamin D*	3 IU		0%
Magnesium	8mg	8mg	0%
Iron	0.07mg	0.06mg	0%
Sugar	2.67g	5.14g	N/A
Manganese	0.002mg	0.001mg	0%
Vitamin B2	0.163mg	0.158mg	0%
Vitamin B3	0.099mg	0.074mg	0%
Choline	18.4mg	16mg	0%
Tryptophan	0.147mg	0.013mg	0%
Threonine	0.5mg	0.054mg	0%
Isoleucine	0.591mg	0.047mg	0%
Leucine	1.116mg	0.078mg	0%
Lysine	0.934mg	0.068mg	0%
Methionine	0.269mg	0.016mg	0%
Phenylalanine	0.577mg	0.027mg	0%
Valine	0.748mg	0.046mg	0%
Histidine	0.326mg	0.016mg	0%