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  6. Feta vs. Cottage cheese

Feta vs. Cottage cheese — In-Depth Nutrition Comparison

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Differences between Feta and Cottage cheese

  • Cottage cheese contains less Vitamin B12, Vitamin B2, Calcium, Vitamin B6, Phosphorus, Zinc, and Vitamin B1 than Feta.
  • Feta's daily need coverage for Saturated Fat is 66% higher.
  • Cottage cheese contains 9 times less Vitamin B6 than Feta. Feta contains 0.424mg of Vitamin B6, while Cottage cheese contains 0.046mg.
  • The amount of Saturated Fat in Cottage cheese is lower.

The food types used in this comparison are Cheese, feta and Cheese, cottage, creamed, large or small curd.

Infographic

Feta 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.
Feta
Feta
8
:
2
Cottage cheese
Cottage cheese
Contains more Calcium +494%
Contains more Iron +828.6%
Contains more Magnesium +137.5%
Contains more Phosphorus +111.9%
Contains more Zinc +620%
Contains more Copper +10.3%
Contains more Manganese +1300%
Contains more Selenium +54.6%
Contains more Potassium +67.7%
Contains less Sodium -60.3%
Equal in Copper - 0.029
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Calcium +494%
Contains more Iron +828.6%
Contains more Magnesium +137.5%
Contains more Phosphorus +111.9%
Contains more Zinc +620%
Contains more Copper +10.3%
Contains more Manganese +1300%
Contains more Selenium +54.6%
Contains more Potassium +67.7%
Contains less Sodium -60.3%
Equal in Copper - 0.029

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.
Feta
Feta
11
:
0
Cottage cheese
Cottage cheese
Contains more Vitamin A +201.4%
Contains more Vitamin E +125%
Contains more Vitamin D +300%
Contains more Vitamin B1 +470.4%
Contains more Vitamin B2 +417.8%
Contains more Vitamin B3 +901%
Contains more Vitamin B5 +73.6%
Contains more Vitamin B6 +821.7%
Contains more Folate +166.7%
Contains more Vitamin B12 +293%
Contains more Vitamin K +∞%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
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 A +201.4%
Contains more Vitamin E +125%
Contains more Vitamin D +300%
Contains more Vitamin B1 +470.4%
Contains more Vitamin B2 +417.8%
Contains more Vitamin B3 +901%
Contains more Vitamin B5 +73.6%
Contains more Vitamin B6 +821.7%
Contains more Folate +166.7%
Contains more Vitamin B12 +293%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
4
:
1
Cottage cheese
Cottage cheese
Contains more Protein +27.8%
Contains more Fats +394.9%
Contains more Carbs +21%
Contains more Other +268.8%
Contains more Water +44.5%
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 Protein +27.8%
Contains more Fats +394.9%
Contains more Carbs +21%
Contains more Other +268.8%
Contains more Water +44.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +494.2%
Contains more Polyunsaturated fat +380.5%
Contains less Saturated Fat -88.5%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +494.2%
Contains more Polyunsaturated fat +380.5%
Contains less Saturated Fat -88.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Cottage cheese
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Feta Cottage cheese Opinion
Net carbs 4.09g 3.38g Feta
Protein 14.21g 11.12g Feta
Fats 21.28g 4.3g Feta
Carbs 4.09g 3.38g Feta
Calories 264kcal 98kcal Feta
Sugar 4.09g 2.67g Cottage cheese
Calcium 493mg 83mg Feta
Iron 0.65mg 0.07mg Feta
Magnesium 19mg 8mg Feta
Phosphorus 337mg 159mg Feta
Potassium 62mg 104mg Cottage cheese
Sodium 917mg 364mg Cottage cheese
Zinc 2.88mg 0.4mg Feta
Copper 0.032mg 0.029mg Feta
Manganese 0.028mg 0.002mg Feta
Selenium 15µg 9.7µg Feta
Vitamin A 422IU 140IU Feta
Vitamin A RAE 125µg 37µg Feta
Vitamin E 0.18mg 0.08mg Feta
Vitamin D 16IU 3IU Feta
Vitamin D 0.4µg 0.1µg Feta
Vitamin B1 0.154mg 0.027mg Feta
Vitamin B2 0.844mg 0.163mg Feta
Vitamin B3 0.991mg 0.099mg Feta
Vitamin B5 0.967mg 0.557mg Feta
Vitamin B6 0.424mg 0.046mg Feta
Folate 32µg 12µg Feta
Vitamin B12 1.69µg 0.43µg Feta
Vitamin K 1.8µg 0µg Feta
Tryptophan 0.2mg 0.147mg Feta
Threonine 0.637mg 0.5mg Feta
Isoleucine 0.803mg 0.591mg Feta
Leucine 1.395mg 1.116mg Feta
Lysine 1.219mg 0.934mg Feta
Methionine 0.368mg 0.269mg Feta
Phenylalanine 0.675mg 0.577mg Feta
Valine 1.065mg 0.748mg Feta
Histidine 0.397mg 0.326mg Feta
Cholesterol 89mg 17mg Cottage cheese
Saturated Fat 14.946g 1.718g Cottage cheese
Monounsaturated Fat 4.623g 0.778g Feta
Polyunsaturated fat 0.591g 0.123g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
57%
Feta
14%
Cottage cheese
Minerals Daily Need Coverage Score
63%
Feta
23%
Cottage cheese

Comparison summary

Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 553mg)
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 72mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 13.228g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 17)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $0.5)

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.