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Custard vs. Cottage cheese — In-Depth Nutrition Comparison

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Important differences between custard and cottage cheese

  • Custard has more vitamin D and calcium; however, cottage cheese is richer in selenium.
  • Cottage cheese's daily need coverage for sodium is 12% more.
  • Custard contains 16 times more vitamin D than cottage cheese. Custard contains 47IU of vitamin D, while cottage cheese contains 3IU.
  • Cottage cheese contains less cholesterol.
  • Custard has a higher glycemic index. The glycemic index of custard is 35, while the glycemic index of cottage cheese is 10.

The food varieties used in the comparison are Egg custards, dry mix, prepared with whole milk and Cheese, cottage, creamed, large or small curd.

Infographic

Custard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
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 +100%
Contains more CalciumCalcium +67.5%
Contains more PotassiumPotassium +99%
Contains more IronIron +385.7%
Contains more ZincZinc +27.5%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +250%
Contains more PhosphorusPhosphorus +22.3%
Contains more SeleniumSelenium +61.7%
~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.
Custard
10
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% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +40.5%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B1Vitamin B1 +125.9%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B5Vitamin B5 +25.5%
Contains more Vitamin B6Vitamin B6 +39.1%
Contains more Vitamin B12Vitamin B12 +20.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more FolateFolate +33.3%
Contains more CholineCholine +55.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 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 CarbsCarbs +420.7%
Contains more ProteinProtein +178.7%
Contains more OtherOther +46.9%
~equal in Fats ~4.3g
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 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 +44.9%
Contains more Poly. FatPolyunsaturated fat +153.7%
Contains less Sat. FatSaturated fat -15.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 4.63 g
Maltose: 0 g
Galactose: 0 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 LactoseLactose +73.4%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Custard Cottage cheese DV% diff.
Protein 3.99g 11.12g 14%
Sodium 84mg 364mg 12%
Cholesterol 51mg 17mg 11%
Selenium 6µg 9.7µg 7%
Vitamin D 1.2µg 0.1µg 6%
Vitamin D 47IU 3IU 6%
Calcium 139mg 83mg 6%
Carbs 17.6g 3.38g 5%
Vitamin B12 0.52µg 0.43µg 4%
Phosphorus 130mg 159mg 4%
Vitamin B2 0.22mg 0.163mg 4%
Vitamin B5 0.699mg 0.557mg 3%
Vitamin B1 0.061mg 0.027mg 3%
Potassium 207mg 104mg 3%
Iron 0.34mg 0.07mg 3%
Magnesium 16mg 8mg 2%
Vitamin A 52µg 37µg 2%
Folate 9µg 12µg 1%
Choline 11.8mg 18.4mg 1%
Vitamin B6 0.064mg 0.046mg 1%
Saturated fat 2.032g 1.718g 1%
Monounsaturated fat 1.127g 0.778g 1%
Polyunsaturated fat 0.312g 0.123g 1%
Calories 122kcal 98kcal 1%
Zinc 0.51mg 0.4mg 1%
Fats 4g 4.3g 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 17.6g 3.38g N/A
Sugar 4.82g 2.67g N/A
Copper 0.03mg 0.029mg 0%
Vitamin E 0.06mg 0.08mg 0%
Manganese 0.007mg 0.002mg 0%
Vitamin B3 0.132mg 0.099mg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.082mg 0.147mg 0%
Threonine 0.192mg 0.5mg 0%
Isoleucine 0.207mg 0.591mg 0%
Leucine 0.337mg 1.116mg 0%
Lysine 0.214mg 0.934mg 0%
Methionine 0.091mg 0.269mg 0%
Phenylalanine 0.173mg 0.577mg 0%
Valine 0.233mg 0.748mg 0%
Histidine 0.092mg 0.326mg 0%
Omega-3 - DHA 0.003g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Custard 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
19%
Custard
14%
Cottage cheese
Minerals Daily Need Coverage Score
21%
Custard
23%
Cottage cheese

Comparison summary

Which food contains less Sodium?
Custard
Custard contains less Sodium (difference - 280mg)
Which food is cheaper?
Custard
Custard is cheaper (difference - $0.5)
Which food is richer in minerals?
Custard
Custard is relatively richer in minerals
Which food is richer in vitamins?
Custard
Custard is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 34mg)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated fat?
Cottage cheese
Cottage cheese is lower in Saturated fat (difference - 0.314g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 25)

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.