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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.
  • 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.

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.
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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Whey
Whey
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin AVitamin A +1133.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
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 CholineCholine +15%
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 Cottage cheese Whey 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%
Vitamin A 37µg 3µg 4%
Calories 98kcal 27kcal 4%
Calcium 83mg 47mg 4%
Copper 0.029mg 0.004mg 3%
Folate 12µg 1µg 3%
Vitamin B5 0.557mg 0.383mg 3%
Potassium 104mg 161mg 2%
Zinc 0.4mg 0.13mg 2%
Monounsaturated fat 0.778g 0.1g 2%
Carbs 3.38g 5.14g 1%
Polyunsaturated fat 0.123g 0.011g 1%
Vitamin B1 0.027mg 0.036mg 1%
Vitamin B6 0.046mg 0.031mg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.08mg 0mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 3.38g 5.14g N/A
Vitamin D 3IU 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%

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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +1208.2%
Contains more FatsFats +1094.4%
Contains more OtherOther +166%
Contains more CarbsCarbs +52.1%
Contains more WaterWater +16.7%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +678%
Contains more Poly. FatPolyunsaturated fat +1018.2%
Contains less Sat. FatSaturated fat -86.6%

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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. 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.