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  6. Egg white vs. Cottage cheese

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.

Infographic

Egg white 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 white
Egg white
6
:
4
Cottage cheese
Cottage cheese
Contains more Iron +14.3%
Contains more Magnesium +37.5%
Contains more Potassium +56.7%
Contains less Sodium -54.4%
Contains more Manganese +450%
Contains more Selenium +106.2%
Contains more Calcium +1085.7%
Contains more Phosphorus +960%
Contains more Zinc +1233.3%
Contains more Copper +26.1%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
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 +14.3%
Contains more Magnesium +37.5%
Contains more Potassium +56.7%
Contains less Sodium -54.4%
Contains more Manganese +450%
Contains more Selenium +106.2%
Contains more Calcium +1085.7%
Contains more Phosphorus +960%
Contains more Zinc +1233.3%
Contains more Copper +26.1%

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 white
Egg white
2
:
8
Cottage cheese
Cottage cheese
Contains more Vitamin B2 +169.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +575%
Contains more Vitamin B5 +193.2%
Contains more Vitamin B6 +820%
Contains more Folate +200%
Contains more Vitamin B12 +377.8%
Equal in Vitamin B3 - 0.099
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
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 B2 +169.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +575%
Contains more Vitamin B5 +193.2%
Contains more Vitamin B6 +820%
Contains more Folate +200%
Contains more Vitamin B12 +377.8%
Equal in Vitamin B3 - 0.099

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
1
:
4
Cottage cheese
Cottage cheese
Contains more Fats +2429.4%
Contains more Carbs +363%
Contains more Other +123.8%
Equal in Protein - 11.12
Equal in Water - 79.79
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 Fats +2429.4%
Contains more Carbs +363%
Contains more Other +123.8%
Equal in Protein - 11.12
Equal in Water - 79.79

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Egg white
Egg white
5
:
1
Cottage cheese
Cottage cheese
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +3714.3%
Egg white
10% 49% 10% 10% 10% 10%
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
Cottage cheese
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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +3714.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Cottage cheese Opinion
Net carbs 0.73g 3.38g Cottage cheese
Protein 10.9g 11.12g Cottage cheese
Fats 0.17g 4.3g Cottage cheese
Carbs 0.73g 3.38g Cottage cheese
Calories 52kcal 98kcal Cottage cheese
Fructose 0.07g 0g Egg white
Sugar 0.71g 2.67g Egg white
Calcium 7mg 83mg Cottage cheese
Iron 0.08mg 0.07mg Egg white
Magnesium 11mg 8mg Egg white
Phosphorus 15mg 159mg Cottage cheese
Potassium 163mg 104mg Egg white
Sodium 166mg 364mg Egg white
Zinc 0.03mg 0.4mg Cottage cheese
Copper 0.023mg 0.029mg Cottage cheese
Manganese 0.011mg 0.002mg Egg white
Selenium 20µg 9.7µg Egg white
Vitamin A 0IU 140IU Cottage cheese
Vitamin A RAE 0µg 37µg Cottage cheese
Vitamin E 0mg 0.08mg Cottage cheese
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin B1 0.004mg 0.027mg Cottage cheese
Vitamin B2 0.439mg 0.163mg Egg white
Vitamin B3 0.105mg 0.099mg Egg white
Vitamin B5 0.19mg 0.557mg Cottage cheese
Vitamin B6 0.005mg 0.046mg Cottage cheese
Folate 4µg 12µg Cottage cheese
Vitamin B12 0.09µg 0.43µg Cottage cheese
Tryptophan 0.125mg 0.147mg Cottage cheese
Threonine 0.449mg 0.5mg Cottage cheese
Isoleucine 0.661mg 0.591mg Egg white
Leucine 1.016mg 1.116mg Cottage cheese
Lysine 0.806mg 0.934mg Cottage cheese
Methionine 0.399mg 0.269mg Egg white
Phenylalanine 0.686mg 0.577mg Egg white
Valine 0.809mg 0.748mg Egg white
Histidine 0.29mg 0.326mg Cottage cheese
Cholesterol 0mg 17mg Egg white
Saturated Fat 0g 1.718g Egg white
Monounsaturated Fat 0g 0.778g Cottage cheese
Polyunsaturated fat 0g 0.123g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white 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
11%
Egg white
14%
Cottage cheese
Minerals Daily Need Coverage Score
17%
Egg white
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 198mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 1.718g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 10)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is richer in vitamins?
Cottage cheese
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.

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.