Egg white vs. Cottage cheese — In-Depth Nutrition Comparison
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What are the main differences between egg whites and cottage cheese?
- Egg whites are richer in vitamin B2 and selenium, yet cottage cheese is richer in phosphorus, vitamin B12, calcium, and vitamin B5.
- Egg whites' daily need coverage for vitamin B2 is 21% higher.
- Egg whites have 2 times more selenium than cottage cheese. Egg whites have 20µg of selenium, while cottage cheese has 9.7µg.
- Egg whites contain less sodium.
We used Egg, white, raw, fresh and Cheese, cottage, creamed, large or small curd types in this comparison.
Infographic
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 15mg | 159mg | 21% |
| Vitamin B2 | 0.439mg | 0.163mg | 21% |
| Selenium | 20µg | 9.7µg | 19% |
| Vitamin B12 | 0.09µg | 0.43µg | 14% |
| Sodium | 166mg | 364mg | 9% |
| Calcium | 7mg | 83mg | 8% |
| Saturated fat | 0g | 1.718g | 8% |
| Vitamin B5 | 0.19mg | 0.557mg | 7% |
| Fats | 0.17g | 4.3g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Vitamin A | 0µg | 37µg | 4% |
| Vitamin B6 | 0.005mg | 0.046mg | 3% |
| Zinc | 0.03mg | 0.4mg | 3% |
| Choline | 1.1mg | 18.4mg | 3% |
| Folate | 4µg | 12µg | 2% |
| Monounsaturated fat | 0g | 0.778g | 2% |
| Calories | 52kcal | 98kcal | 2% |
| Vitamin B1 | 0.004mg | 0.027mg | 2% |
| Potassium | 163mg | 104mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin E | 0mg | 0.08mg | 1% |
| Copper | 0.023mg | 0.029mg | 1% |
| Polyunsaturated fat | 0g | 0.123g | 1% |
| Carbs | 0.73g | 3.38g | 1% |
| Magnesium | 11mg | 8mg | 1% |
| Protein | 10.9g | 11.12g | 0% |
| Net carbs | 0.73g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Iron | 0.08mg | 0.07mg | 0% |
| Sugar | 0.71g | 2.67g | N/A |
| Manganese | 0.011mg | 0.002mg | 0% |
| Vitamin B3 | 0.105mg | 0.099mg | 0% |
| Tryptophan | 0.125mg | 0.147mg | 0% |
| Threonine | 0.449mg | 0.5mg | 0% |
| Isoleucine | 0.661mg | 0.591mg | 0% |
| Leucine | 1.016mg | 1.116mg | 0% |
| Lysine | 0.806mg | 0.934mg | 0% |
| Methionine | 0.399mg | 0.269mg | 0% |
| Phenylalanine | 0.686mg | 0.577mg | 0% |
| Valine | 0.809mg | 0.748mg | 0% |
| Histidine | 0.29mg | 0.326mg | 0% |
| Fructose | 0.07g | 0g | 0% |
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
