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  6. Egg vs. Cottage cheese

Egg vs. Cottage cheese — In-Depth Nutrition Comparison

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Differences between Egg and Cottage cheese

  • Cottage cheese contains less Copper, Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin B5, Vitamin D, Iron, and Vitamin A RAE than Egg.
  • Egg's daily need coverage for Copper is 219% higher.
  • Cottage cheese contains 29 times less Vitamin D than Egg. Egg contains 87IU of Vitamin D, while Cottage cheese contains 3IU.
  • The amount of Cholesterol in Cottage cheese is lower.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Cheese, cottage, creamed, large or small curd.

Infographic

Egg 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.
Egg
Egg
9
:
1
Cottage cheese
Cottage cheese
Contains more Iron +1600%
Contains more Magnesium +25%
Contains more Potassium +21.2%
Contains less Sodium -65.9%
Contains more Zinc +162.5%
Contains more Copper +6796.6%
Contains more Manganese +1200%
Contains more Selenium +217.5%
Contains more Calcium +66%
Equal in Phosphorus - 159
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +1600%
Contains more Magnesium +25%
Contains more Potassium +21.2%
Contains less Sodium -65.9%
Contains more Zinc +162.5%
Contains more Copper +6796.6%
Contains more Manganese +1200%
Contains more Selenium +217.5%
Contains more Calcium +66%
Equal in Phosphorus - 159

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.
Egg
Egg
10
:
1
Cottage cheese
Cottage cheese
Contains more Vitamin A +271.4%
Contains more Vitamin E +1187.5%
Contains more Vitamin D +2100%
Contains more Vitamin B1 +144.4%
Contains more Vitamin B2 +214.7%
Contains more Vitamin B5 +151%
Contains more Vitamin B6 +163%
Contains more Folate +266.7%
Contains more Vitamin B12 +158.1%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +54.7%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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 +271.4%
Contains more Vitamin E +1187.5%
Contains more Vitamin D +2100%
Contains more Vitamin B1 +144.4%
Contains more Vitamin B2 +214.7%
Contains more Vitamin B5 +151%
Contains more Vitamin B6 +163%
Contains more Folate +266.7%
Contains more Vitamin B12 +158.1%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +54.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
:
3
Cottage cheese
Cottage cheese
Contains more Protein +13.1%
Contains more Fats +146.7%
Contains more Carbs +201.8%
Contains more Other +31.8%
Equal in Water - 79.79
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +13.1%
Contains more Fats +146.7%
Contains more Carbs +201.8%
Contains more Other +31.8%
Equal in Water - 79.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +424%
Contains more Polyunsaturated fat +1049.6%
Contains less Saturated Fat -47.4%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 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 +424%
Contains more Polyunsaturated fat +1049.6%
Contains less Saturated Fat -47.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Cottage cheese Opinion
Net carbs 1.12g 3.38g Cottage cheese
Protein 12.58g 11.12g Egg
Fats 10.61g 4.3g Egg
Carbs 1.12g 3.38g Cottage cheese
Calories 155kcal 98kcal Egg
Sugar 1.12g 2.67g Egg
Calcium 50mg 83mg Cottage cheese
Iron 1.19mg 0.07mg Egg
Magnesium 10mg 8mg Egg
Phosphorus 172mg 159mg Egg
Potassium 126mg 104mg Egg
Sodium 124mg 364mg Egg
Zinc 1.05mg 0.4mg Egg
Copper 2mg 0.029mg Egg
Manganese 0.026mg 0.002mg Egg
Selenium 30.8µg 9.7µg Egg
Vitamin A 520IU 140IU Egg
Vitamin A RAE 149µg 37µg Egg
Vitamin E 1.03mg 0.08mg Egg
Vitamin D 87IU 3IU Egg
Vitamin D 2.2µg 0.1µg Egg
Vitamin B1 0.066mg 0.027mg Egg
Vitamin B2 0.513mg 0.163mg Egg
Vitamin B3 0.064mg 0.099mg Cottage cheese
Vitamin B5 1.398mg 0.557mg Egg
Vitamin B6 0.121mg 0.046mg Egg
Folate 44µg 12µg Egg
Vitamin B12 1.11µg 0.43µg Egg
Vitamin K 0.3µg 0µg Egg
Tryptophan 0.153mg 0.147mg Egg
Threonine 0.604mg 0.5mg Egg
Isoleucine 0.686mg 0.591mg Egg
Leucine 1.075mg 1.116mg Cottage cheese
Lysine 0.904mg 0.934mg Cottage cheese
Methionine 0.392mg 0.269mg Egg
Phenylalanine 0.668mg 0.577mg Egg
Valine 0.767mg 0.748mg Egg
Histidine 0.298mg 0.326mg Cottage cheese
Cholesterol 373mg 17mg Cottage cheese
Saturated Fat 3.267g 1.718g Cottage cheese
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 0.778g Egg
Polyunsaturated fat 1.414g 0.123g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
45%
Egg
14%
Cottage cheese
Minerals Daily Need Coverage Score
103%
Egg
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 240mg)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 10)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 356mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 1.549g)

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.