Egg white vs. Cottage cheese — In-Depth Nutrition Comparison
Compare
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, vitamin B5, and fats.
- 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
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B2Vitamin B2 | +169.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| 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% |
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% |
| Zinc | 0.03mg | 0.4mg | 3% |
| Vitamin B6 | 0.005mg | 0.046mg | 3% |
| Choline | 1.1mg | 18.4mg | 3% |
| Calories | 52kcal | 98kcal | 2% |
| Potassium | 163mg | 104mg | 2% |
| Vitamin B1 | 0.004mg | 0.027mg | 2% |
| Folate | 4µg | 12µg | 2% |
| Monounsaturated fat | 0g | 0.778g | 2% |
| Carbs | 0.73g | 3.38g | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Magnesium | 11mg | 8mg | 1% |
| Copper | 0.023mg | 0.029mg | 1% |
| Vitamin E | 0mg | 0.08mg | 1% |
| Polyunsaturated fat | 0g | 0.123g | 1% |
| Protein | 10.9g | 11.12g | 0% |
| Protein per 100 calories | 21g | 11g | N/A |
| Calories per 10 g protein | 48kcal | 88kcal | N/A |
| Weight per 100 calories | 192g | 102g | N/A |
| Unsaturated / Saturated Fat ratio | 0.52 | N/A | |
| Net carbs | 0.73g | 3.38g | N/A |
| Vitamin D* | 0 IU | 3 IU | 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% |
~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
