Egg white vs. Cottage cheese — In-Depth Nutrition Comparison
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What are the main differences between Egg white and Cottage cheese?
- Egg white is richer in Vitamin B2, and Selenium, yet Cottage cheese is richer in Phosphorus, Vitamin B12, Calcium, and Vitamin B5.
- Egg white's daily need coverage for Vitamin B2 is 21% higher.
- Egg white has 2 times more Selenium than Cottage cheese. Egg white has 20µg of Selenium, while Cottage cheese has 9.7µg.
- Egg white contains less Sodium.
We used Egg, white, raw, fresh and Cheese, cottage, creamed, large or small curd types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more PotassiumPotassium | +56.7% |
| Contains more IronIron | +14.3% |
| Contains less SodiumSodium | -54.4% |
| Contains more ManganeseManganese | +450% |
| Contains more SeleniumSelenium | +106.2% |
| Contains more CalciumCalcium | +1085.7% |
| Contains more CopperCopper | +26.1% |
| Contains more ZincZinc | +1233.3% |
| Contains more PhosphorusPhosphorus | +960% |
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.
| Contains more Vitamin B2Vitamin B2 | +169.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +575% |
| Contains more Vitamin B5Vitamin B5 | +193.2% |
| Contains more Vitamin B6Vitamin B6 | +820% |
| Contains more Vitamin B12Vitamin B12 | +377.8% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +1572.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more FatsFats | +2429.4% |
| Contains more CarbsCarbs | +363% |
| Contains more OtherOther | +123.8% |
~equal in
Protein
~11.12g
~equal in
Water
~79.79g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.34 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more LactoseLactose | +3714.3% |
~equal in
Starch
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 52kcal | 98kcal |
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| Protein | 10.9g | 11.12g |
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| Fats | 0.17g | 4.3g |
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| Net carbs | 0.73g | 3.38g |
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| Carbs | 0.73g | 3.38g |
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| Cholesterol | 0mg | 17mg |
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| Vitamin D | 0IU | 3IU |
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| Magnesium | 11mg | 8mg |
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| Calcium | 7mg | 83mg |
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| Potassium | 163mg | 104mg |
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| Iron | 0.08mg | 0.07mg |
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| Sugar | 0.71g | 2.67g |
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| Copper | 0.023mg | 0.029mg |
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| Zinc | 0.03mg | 0.4mg |
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| Phosphorus | 15mg | 159mg |
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| Sodium | 166mg | 364mg |
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| Vitamin A | 0IU | 140IU |
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| Vitamin A | 0µg | 37µg |
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| Vitamin E | 0mg | 0.08mg |
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| Vitamin D | 0µg | 0.1µg |
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| Manganese | 0.011mg | 0.002mg |
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| Selenium | 20µg | 9.7µg |
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| Vitamin B1 | 0.004mg | 0.027mg |
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| Vitamin B2 | 0.439mg | 0.163mg |
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| Vitamin B3 | 0.105mg | 0.099mg |
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| Vitamin B5 | 0.19mg | 0.557mg |
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| Vitamin B6 | 0.005mg | 0.046mg |
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| Vitamin B12 | 0.09µg | 0.43µg |
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| Folate | 4µg | 12µg |
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| Choline | 1.1mg | 18.4mg |
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| Saturated Fat | 0g | 1.718g |
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| Monounsaturated Fat | 0g | 0.778g |
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| Polyunsaturated fat | 0g | 0.123g |
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| Tryptophan | 0.125mg | 0.147mg |
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| Threonine | 0.449mg | 0.5mg |
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| Isoleucine | 0.661mg | 0.591mg |
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| Leucine | 1.016mg | 1.116mg |
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| Lysine | 0.806mg | 0.934mg |
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| Methionine | 0.399mg | 0.269mg |
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| Phenylalanine | 0.686mg | 0.577mg |
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| Valine | 0.809mg | 0.748mg |
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| Histidine | 0.29mg | 0.326mg |
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| Fructose | 0.07g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
14%
Minerals Daily Need Coverage Score
17%
23%
Comparison summary
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 198mg)
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 1.718g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 10)
Which food is cheaper?
Egg white is cheaper (difference - $1)
Which food is richer in vitamins?
Cottage cheese is relatively richer in vitamins
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.