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  6. Goat cheese vs. Cottage cheese

Goat cheese vs. Cottage cheese — In-Depth Nutrition Comparison

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How are Goat cheese and Cottage cheese different?

  • Goat cheese is higher in Copper, Vitamin A RAE, Vitamin B2, Phosphorus, Calcium, and Iron, however, Cottage cheese is richer in Selenium, and Vitamin B12.
  • Daily need coverage for Saturated Fat from Goat cheese is 95% higher.
  • Goat cheese contains 23 times more Iron than Cottage cheese. While Goat cheese contains 1.62mg of Iron, Cottage cheese contains only 0.07mg.
  • Cottage cheese has less Saturated Fat.

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

Infographic

Goat cheese 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.
Goat cheese
Goat cheese
8
:
2
Cottage cheese
Cottage cheese
Contains more Calcium +259%
Contains more Iron +2214.3%
Contains more Magnesium +262.5%
Contains more Phosphorus +135.8%
Contains more Potassium +51.9%
Contains more Zinc +65%
Contains more Copper +1844.8%
Contains more Manganese +4550%
Contains less Sodium -12.3%
Contains more Selenium +155.3%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
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 +259%
Contains more Iron +2214.3%
Contains more Magnesium +262.5%
Contains more Phosphorus +135.8%
Contains more Potassium +51.9%
Contains more Zinc +65%
Contains more Copper +1844.8%
Contains more Manganese +4550%
Contains less Sodium -12.3%
Contains more Selenium +155.3%

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.
Goat cheese
Goat cheese
8
:
3
Cottage cheese
Cottage cheese
Contains more Vitamin A +945.7%
Contains more Vitamin E +225%
Contains more Vitamin D +400%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +314.7%
Contains more Vitamin B3 +1059.6%
Contains more Vitamin B6 +30.4%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +193.2%
Contains more Folate +500%
Contains more Vitamin B12 +95.5%
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
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 +945.7%
Contains more Vitamin E +225%
Contains more Vitamin D +400%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +314.7%
Contains more Vitamin B3 +1059.6%
Contains more Vitamin B6 +30.4%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +193.2%
Contains more Folate +500%
Contains more Vitamin B12 +95.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Cottage cheese
Cottage cheese
Contains more Protein +94.1%
Contains more Fats +594%
Contains more Other +108.5%
Contains more Carbs +2716.7%
Contains more Water +75.3%
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +94.1%
Contains more Fats +594%
Contains more Other +108.5%
Contains more Carbs +2716.7%
Contains more Water +75.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +775.1%
Contains more Polyunsaturated fat +476.4%
Contains less Saturated Fat -91.7%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 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 +775.1%
Contains more Polyunsaturated fat +476.4%
Contains less Saturated Fat -91.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat cheese Cottage cheese Opinion
Net carbs 0.12g 3.38g Cottage cheese
Protein 21.58g 11.12g Goat cheese
Fats 29.84g 4.3g Goat cheese
Carbs 0.12g 3.38g Cottage cheese
Calories 364kcal 98kcal Goat cheese
Sugar 0.12g 2.67g Goat cheese
Calcium 298mg 83mg Goat cheese
Iron 1.62mg 0.07mg Goat cheese
Magnesium 29mg 8mg Goat cheese
Phosphorus 375mg 159mg Goat cheese
Potassium 158mg 104mg Goat cheese
Sodium 415mg 364mg Cottage cheese
Zinc 0.66mg 0.4mg Goat cheese
Copper 0.564mg 0.029mg Goat cheese
Manganese 0.093mg 0.002mg Goat cheese
Selenium 3.8µg 9.7µg Cottage cheese
Vitamin A 1464IU 140IU Goat cheese
Vitamin A RAE 407µg 37µg Goat cheese
Vitamin E 0.26mg 0.08mg Goat cheese
Vitamin D 22IU 3IU Goat cheese
Vitamin D 0.5µg 0.1µg Goat cheese
Vitamin B1 0.072mg 0.027mg Goat cheese
Vitamin B2 0.676mg 0.163mg Goat cheese
Vitamin B3 1.148mg 0.099mg Goat cheese
Vitamin B5 0.19mg 0.557mg Cottage cheese
Vitamin B6 0.06mg 0.046mg Goat cheese
Folate 2µg 12µg Cottage cheese
Vitamin B12 0.22µg 0.43µg Cottage cheese
Vitamin K 2.5µg 0µg Goat cheese
Tryptophan 0.227mg 0.147mg Goat cheese
Threonine 0.805mg 0.5mg Goat cheese
Isoleucine 0.893mg 0.591mg Goat cheese
Leucine 1.861mg 1.116mg Goat cheese
Lysine 1.549mg 0.934mg Goat cheese
Methionine 0.575mg 0.269mg Goat cheese
Phenylalanine 0.859mg 0.577mg Goat cheese
Valine 1.485mg 0.748mg Goat cheese
Histidine 0.589mg 0.326mg Goat cheese
Cholesterol 79mg 17mg Cottage cheese
Saturated Fat 20.639g 1.718g Cottage cheese
Monounsaturated Fat 6.808g 0.778g Goat cheese
Polyunsaturated fat 0.709g 0.123g Goat cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese 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
30%
Goat cheese
14%
Cottage cheese
Minerals Daily Need Coverage Score
64%
Goat cheese
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 2.55g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 18.921g)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.