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  6. Cheese vs. Cottage cheese

Cheese vs. Cottage cheese — In-Depth Nutrition Comparison

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Differences between Cheese and Cottage cheese

  • Cottage cheese contains less Calcium, Phosphorus, Selenium, Vitamin A RAE, Zinc, Vitamin B12, and Vitamin B2 than Cheese.
  • Cheese's daily need coverage for Saturated Fat is 86% higher.
  • Cottage cheese contains 9 times less Zinc than Cheese. Cheese contains 3.64mg of Zinc, while Cottage cheese contains 0.4mg.
  • The amount of Saturated Fat in Cottage cheese is lower.

The food types used in this comparison are Cheese, cheddar and Cheese, cottage, creamed, large or small curd.

Infographic

Cheese 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.
Cheese
Cheese
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +755.4%
Contains more IronIron +100%
Contains more ZincZinc +810%
Contains more PhosphorusPhosphorus +186.2%
Contains more ManganeseManganese +1250%
Contains more SeleniumSelenium +193.8%
Contains more PotassiumPotassium +36.8%
Contains less SodiumSodium -44.3%
~equal in Copper ~0.029mg

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.
Cheese
Cheese
8
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin AVitamin A +787.1%
Contains more Vitamin EVitamin E +787.5%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +162.6%
Contains more Vitamin B6Vitamin B6 +43.5%
Contains more Vitamin B12Vitamin B12 +155.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more Vitamin B3Vitamin B3 +67.8%
Contains more Vitamin B5Vitamin B5 +35.9%
Contains more CholineCholine +11.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.027mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
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 ProteinProtein +105.7%
Contains more FatsFats +674.7%
Contains more OtherOther +163.1%
Contains more WaterWater +115.5%
~equal in Carbs ~3.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
66% 30% 5%
Saturated Fat: Sat. Fat 1.718 g
Monounsaturated Fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated Fat +1088.4%
Contains more Poly. FatPolyunsaturated fat +1055.3%
Contains less Sat. FatSaturated Fat -90.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
Contains more LactoseLactose +2125%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Cottage cheese Opinion
Calories 404kcal 98kcal Cheese
Protein 22.87g 11.12g Cheese
Fats 33.31g 4.3g Cheese
Net carbs 3.09g 3.38g Cottage cheese
Carbs 3.09g 3.38g Cottage cheese
Cholesterol 99mg 17mg Cottage cheese
Vitamin D 24IU 3IU Cheese
Magnesium 27mg 8mg Cheese
Calcium 710mg 83mg Cheese
Potassium 76mg 104mg Cottage cheese
Iron 0.14mg 0.07mg Cheese
Sugar 0.48g 2.67g Cheese
Copper 0.03mg 0.029mg Cheese
Zinc 3.64mg 0.4mg Cheese
Phosphorus 455mg 159mg Cheese
Sodium 653mg 364mg Cottage cheese
Vitamin A 1242IU 140IU Cheese
Vitamin A RAE 330µg 37µg Cheese
Vitamin E 0.71mg 0.08mg Cheese
Vitamin D 0.6µg 0.1µg Cheese
Manganese 0.027mg 0.002mg Cheese
Selenium 28.5µg 9.7µg Cheese
Vitamin B1 0.029mg 0.027mg Cheese
Vitamin B2 0.428mg 0.163mg Cheese
Vitamin B3 0.059mg 0.099mg Cottage cheese
Vitamin B5 0.41mg 0.557mg Cottage cheese
Vitamin B6 0.066mg 0.046mg Cheese
Vitamin B12 1.1µg 0.43µg Cheese
Vitamin K 2.4µg 0µg Cheese
Folate 27µg 12µg Cheese
Trans Fat 0.917g Cottage cheese
Choline 16.5mg 18.4mg Cottage cheese
Saturated Fat 18.867g 1.718g Cottage cheese
Monounsaturated Fat 9.246g 0.778g Cheese
Polyunsaturated fat 1.421g 0.123g Cheese
Tryptophan 0.547mg 0.147mg Cheese
Threonine 1.044mg 0.5mg Cheese
Isoleucine 1.206mg 0.591mg Cheese
Leucine 1.939mg 1.116mg Cheese
Lysine 1.025mg 0.934mg Cheese
Methionine 0.547mg 0.269mg Cheese
Phenylalanine 1.074mg 0.577mg Cheese
Valine 1.404mg 0.748mg Cheese
Histidine 0.547mg 0.326mg Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Cottage cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Cheese
14%
Cottage cheese
Minerals Daily Need Coverage Score
79%
Cheese
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 82mg)
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 289mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 17.149g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 2.19g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.