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  6. Mozzarella vs. Cottage cheese

Mozzarella vs. Cottage cheese — In-Depth Nutrition Comparison

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How are Mozzarella and Cottage cheese different?

  • Mozzarella has more Calcium, Phosphorus, Zinc, Vitamin B12, Vitamin B2, Vitamin A RAE, and Selenium than Cottage cheese.
  • Daily need coverage for Calcium from Mozzarella is 65% higher.
  • Mozzarella contains 8 times more Zinc than Cottage cheese. While Mozzarella contains 3.13mg of Zinc, Cottage cheese contains only 0.4mg.
  • Cottage cheese has less Saturated Fat.

Cheese, mozzarella, low sodium and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Mozzarella vs Cottage cheese 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.
Mozzarella
Mozzarella
7
:
3
Cottage cheese
Cottage cheese
Contains more Calcium +780.7%
Contains more Iron +257.1%
Contains more Magnesium +225%
Contains more Phosphorus +229.6%
Contains less Sodium -95.6%
Contains more Zinc +682.5%
Contains more Selenium +61.9%
Equal in Potassium - 104
Equal in Copper - 0.029
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Calcium +780.7%
Contains more Iron +257.1%
Contains more Magnesium +225%
Contains more Phosphorus +229.6%
Contains less Sodium -95.6%
Contains more Zinc +682.5%
Contains more Selenium +61.9%
Equal in Potassium - 104
Equal in Copper - 0.029

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.
Mozzarella
Mozzarella
8
:
3
Cottage cheese
Cottage cheese
Contains more Vitamin A +269.3%
Contains more Vitamin E +87.5%
Contains more Vitamin D +200%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B6 +73.9%
Contains more Vitamin B12 +114%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +35%
Contains more Folate +33.3%
Mozzarella
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
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%
Contains more Vitamin A +269.3%
Contains more Vitamin E +87.5%
Contains more Vitamin D +200%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B6 +73.9%
Contains more Vitamin B12 +114%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +35%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mozzarella
Mozzarella
3
:
2
Cottage cheese
Cottage cheese
Contains more Protein +147.3%
Contains more Fats +297.7%
Contains more Other +70.2%
Contains more Water +59.9%
Equal in Carbs - 3.38
Mozzarella
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
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
Contains more Protein +147.3%
Contains more Fats +297.7%
Contains more Other +70.2%
Contains more Water +59.9%
Equal in Carbs - 3.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mozzarella
Mozzarella
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +522.6%
Contains more Polyunsaturated fat +313.8%
Contains less Saturated Fat -84.2%
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +522.6%
Contains more Polyunsaturated fat +313.8%
Contains less Saturated Fat -84.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella Cottage cheese
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mozzarella Cottage cheese Opinion
Net carbs 3.1g 3.38g Cottage cheese
Protein 27.5g 11.12g Mozzarella
Fats 17.1g 4.3g Mozzarella
Carbs 3.1g 3.38g Cottage cheese
Calories 280kcal 98kcal Mozzarella
Sugar 1.23g 2.67g Mozzarella
Calcium 731mg 83mg Mozzarella
Iron 0.25mg 0.07mg Mozzarella
Magnesium 26mg 8mg Mozzarella
Phosphorus 524mg 159mg Mozzarella
Potassium 95mg 104mg Cottage cheese
Sodium 16mg 364mg Mozzarella
Zinc 3.13mg 0.4mg Mozzarella
Copper 0.027mg 0.029mg Cottage cheese
Manganese 0.002mg Cottage cheese
Selenium 15.7µg 9.7µg Mozzarella
Vitamin A 517IU 140IU Mozzarella
Vitamin A RAE 137µg 37µg Mozzarella
Vitamin E 0.15mg 0.08mg Mozzarella
Vitamin D 13IU 3IU Mozzarella
Vitamin D 0.3µg 0.1µg Mozzarella
Vitamin B1 0.02mg 0.027mg Cottage cheese
Vitamin B2 0.34mg 0.163mg Mozzarella
Vitamin B3 0.12mg 0.099mg Mozzarella
Vitamin B5 0.557mg Cottage cheese
Vitamin B6 0.08mg 0.046mg Mozzarella
Folate 9µg 12µg Cottage cheese
Vitamin B12 0.92µg 0.43µg Mozzarella
Vitamin K 1.8µg 0µg Mozzarella
Tryptophan 0.147mg Cottage cheese
Threonine 0.5mg Cottage cheese
Isoleucine 0.591mg Cottage cheese
Leucine 1.116mg Cottage cheese
Lysine 0.934mg Cottage cheese
Methionine 0.269mg Cottage cheese
Phenylalanine 0.577mg Cottage cheese
Valine 0.748mg Cottage cheese
Histidine 0.326mg Cottage cheese
Cholesterol 54mg 17mg Cottage cheese
Saturated Fat 10.867g 1.718g Cottage cheese
Monounsaturated Fat 4.844g 0.778g Mozzarella
Polyunsaturated fat 0.509g 0.123g Mozzarella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Cottage cheese
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
23%
Mozzarella
14%
Cottage cheese
Minerals Daily Need Coverage Score
66%
Mozzarella
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 1.44g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 348mg)
Which food is richer in vitamins?
Mozzarella
Mozzarella is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 37mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 9.149g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 17)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/nutrients
  2. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.