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Eggnog vs. Cottage cheese — In-Depth Nutrition Comparison

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How are Eggnog and Cottage cheese different?

  • Eggnog is higher in Vitamin D, and Choline, however, Cottage cheese is richer in Selenium, and Phosphorus.
  • Daily need coverage for Cholesterol from Eggnog is 14% higher.
  • Eggnog contains 16 times more Vitamin D than Cottage cheese. While Eggnog contains 49IU of Vitamin D, Cottage cheese contains only 3IU.
  • Cottage cheese has less Cholesterol.

Eggnog and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Eggnog 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.
Contains more Calcium +56.6%
Contains more Iron +185.7%
Contains more Magnesium +137.5%
Contains more Potassium +58.7%
Contains less Sodium -85.2%
Contains more Zinc +15%
Contains more Manganese +150%
Contains more Phosphorus +45.9%
Contains more Copper +123.1%
Contains more Selenium +131%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 8% 14% 47% 15% 8% 13% 5% 1% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Calcium +56.6%
Contains more Iron +185.7%
Contains more Magnesium +137.5%
Contains more Potassium +58.7%
Contains less Sodium -85.2%
Contains more Zinc +15%
Contains more Manganese +150%
Contains more Phosphorus +45.9%
Contains more Copper +123.1%
Contains more Selenium +131%

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.
Eggnog
10
:
Contains more Vitamin A +47.1%
Contains more Vitamin E +162.5%
Contains more Vitamin D +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B2 +16.6%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +33.6%
Contains more Folate +1100%
Equal in Vitamin B3 - 0.099
Equal in Vitamin B6 - 0.046
Equal in Vitamin B12 - 0.43
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 5% 36% 5% 9% 44% 2% 26% 12% 1% 57% 1%
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 +47.1%
Contains more Vitamin E +162.5%
Contains more Vitamin D +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B2 +16.6%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +33.6%
Contains more Folate +1100%
Equal in Vitamin B3 - 0.099
Equal in Vitamin B6 - 0.046
Equal in Vitamin B12 - 0.43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +138.2%
Contains more Protein +144.4%
Contains more Other +110.4%
Equal in Fats - 4.3
Equal in Water - 79.79
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
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 Carbs +138.2%
Contains more Protein +144.4%
Contains more Other +110.4%
Equal in Fats - 4.3
Equal in Water - 79.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +67.4%
Contains more Polyunsaturated fat +61%
Contains less Saturated Fat -33.7%
63% 32% 5%
Saturated Fat: 2.591 g
Monounsaturated Fat: 1.302 g
Polyunsaturated fat: 0.198 g
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +67.4%
Contains more Polyunsaturated fat +61%
Contains less Saturated Fat -33.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +193.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
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 Lactose +193.6%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Eggnog Cottage cheese Opinion
Net carbs 8.05g 3.38g Eggnog
Protein 4.55g 11.12g Cottage cheese
Fats 4.19g 4.3g Cottage cheese
Carbs 8.05g 3.38g Eggnog
Calories 88kcal 98kcal Cottage cheese
Fructose 0.04g 0g Eggnog
Sugar 8.05g 2.67g Cottage cheese
Calcium 130mg 83mg Eggnog
Iron 0.2mg 0.07mg Eggnog
Magnesium 19mg 8mg Eggnog
Phosphorus 109mg 159mg Cottage cheese
Potassium 165mg 104mg Eggnog
Sodium 54mg 364mg Eggnog
Zinc 0.46mg 0.4mg Eggnog
Copper 0.013mg 0.029mg Cottage cheese
Manganese 0.005mg 0.002mg Eggnog
Selenium 4.2µg 9.7µg Cottage cheese
Vitamin A 206IU 140IU Eggnog
Vitamin A RAE 59µg 37µg Eggnog
Vitamin E 0.21mg 0.08mg Eggnog
Vitamin D 49IU 3IU Eggnog
Vitamin D 1.2µg 0.1µg Eggnog
Vitamin C 1.5mg 0mg Eggnog
Vitamin B1 0.034mg 0.027mg Eggnog
Vitamin B2 0.19mg 0.163mg Eggnog
Vitamin B3 0.105mg 0.099mg Eggnog
Vitamin B5 0.417mg 0.557mg Cottage cheese
Vitamin B6 0.05mg 0.046mg Eggnog
Folate 1µg 12µg Cottage cheese
Vitamin B12 0.45µg 0.43µg Eggnog
Vitamin K 0.3µg 0µg Eggnog
Tryptophan 0.085mg 0.147mg Cottage cheese
Threonine 0.201mg 0.5mg Cottage cheese
Isoleucine 0.237mg 0.591mg Cottage cheese
Leucine 0.383mg 1.116mg Cottage cheese
Lysine 0.257mg 0.934mg Cottage cheese
Methionine 0.12mg 0.269mg Cottage cheese
Phenylalanine 0.225mg 0.577mg Cottage cheese
Valine 0.289mg 0.748mg Cottage cheese
Histidine 0.108mg 0.326mg Cottage cheese
Cholesterol 59mg 17mg Cottage cheese
Saturated Fat 2.591g 1.718g Cottage cheese
Monounsaturated Fat 1.302g 0.778g Eggnog
Polyunsaturated fat 0.198g 0.123g Eggnog

Which food is preferable for your diet?

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

Comparison summary

Which food contains less Sodium?
Eggnog
Eggnog contains less Sodium (difference - 310mg)
Which food is richer in vitamins?
Eggnog
Eggnog is relatively richer in vitamins
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 5.38g)
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 0.873g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 45)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.