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  6. Goat milk vs. Cottage cheese

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

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How are Goat milk and Cottage cheese different?

  • Goat milk is richer in Vitamin D, and Calcium, while Cottage cheese is higher in Selenium, Vitamin B12, and Phosphorus.
  • Cottage cheese covers your daily need of Selenium 15% more than Goat milk.
  • Goat milk contains 17 times more Vitamin D than Cottage cheese. Goat milk contains 51IU of Vitamin D, while Cottage cheese contains 3IU.
  • Cottage cheese is lower in Sugar.

Milk, goat, fluid, with added vitamin D and Cheese, cottage, creamed, large or small curd types were used in this article.

Infographic

Goat milk 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 milk
Goat milk
6
:
4
Cottage cheese
Cottage cheese
Contains more Calcium +61.4%
Contains more Magnesium +75%
Contains more Potassium +96.2%
Contains less Sodium -86.3%
Contains more Copper +58.6%
Contains more Manganese +800%
Contains more Iron +40%
Contains more Phosphorus +43.2%
Contains more Zinc +33.3%
Contains more Selenium +592.9%
Goat milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 2% 10% 48% 18% 7% 9% 16% 3% 8%
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 +61.4%
Contains more Magnesium +75%
Contains more Potassium +96.2%
Contains less Sodium -86.3%
Contains more Copper +58.6%
Contains more Manganese +800%
Contains more Iron +40%
Contains more Phosphorus +43.2%
Contains more Zinc +33.3%
Contains more Selenium +592.9%

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 milk
Goat milk
6
:
5
Cottage cheese
Cottage cheese
Contains more Vitamin A +41.4%
Contains more Vitamin D +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B3 +179.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +14.3%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B5 +79.7%
Contains more Folate +1100%
Contains more Vitamin B12 +514.3%
Equal in Vitamin B6 - 0.046
Goat milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 39% 5% 12% 32% 6% 19% 11% 1% 9% 1%
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 +41.4%
Contains more Vitamin D +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B3 +179.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +14.3%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B5 +79.7%
Contains more Folate +1100%
Contains more Vitamin B12 +514.3%
Equal in Vitamin B6 - 0.046

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat milk
Goat milk
2
:
3
Cottage cheese
Cottage cheese
Contains more Carbs +31.7%
Contains more Protein +212.4%
Contains more Other +72%
Equal in Fats - 4.3
Equal in Water - 79.79
Goat milk
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 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 Carbs +31.7%
Contains more Protein +212.4%
Contains more Other +72%
Equal in Fats - 4.3
Equal in Water - 79.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat milk
Goat milk
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +42.5%
Contains more Polyunsaturated fat +21.1%
Contains less Saturated Fat -35.6%
Goat milk
68% 28% 4%
Saturated Fat: 2.667 g
Monounsaturated Fat: 1.109 g
Polyunsaturated fat: 0.149 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 +42.5%
Contains more Polyunsaturated fat +21.1%
Contains less Saturated Fat -35.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat milk Cottage cheese Opinion
Net carbs 4.45g 3.38g Goat milk
Protein 3.56g 11.12g Cottage cheese
Fats 4.14g 4.3g Cottage cheese
Carbs 4.45g 3.38g Goat milk
Calories 69kcal 98kcal Cottage cheese
Sugar 4.45g 2.67g Cottage cheese
Calcium 134mg 83mg Goat milk
Iron 0.05mg 0.07mg Cottage cheese
Magnesium 14mg 8mg Goat milk
Phosphorus 111mg 159mg Cottage cheese
Potassium 204mg 104mg Goat milk
Sodium 50mg 364mg Goat milk
Zinc 0.3mg 0.4mg Cottage cheese
Copper 0.046mg 0.029mg Goat milk
Manganese 0.018mg 0.002mg Goat milk
Selenium 1.4µg 9.7µg Cottage cheese
Vitamin A 198IU 140IU Goat milk
Vitamin A RAE 57µg 37µg Goat milk
Vitamin E 0.07mg 0.08mg Cottage cheese
Vitamin D 51IU 3IU Goat milk
Vitamin D 1.3µg 0.1µg Goat milk
Vitamin C 1.3mg 0mg Goat milk
Vitamin B1 0.048mg 0.027mg Goat milk
Vitamin B2 0.138mg 0.163mg Cottage cheese
Vitamin B3 0.277mg 0.099mg Goat milk
Vitamin B5 0.31mg 0.557mg Cottage cheese
Vitamin B6 0.046mg 0.046mg
Folate 1µg 12µg Cottage cheese
Vitamin B12 0.07µg 0.43µg Cottage cheese
Vitamin K 0.3µg 0µg Goat milk
Tryptophan 0.044mg 0.147mg Cottage cheese
Threonine 0.163mg 0.5mg Cottage cheese
Isoleucine 0.207mg 0.591mg Cottage cheese
Leucine 0.314mg 1.116mg Cottage cheese
Lysine 0.29mg 0.934mg Cottage cheese
Methionine 0.08mg 0.269mg Cottage cheese
Phenylalanine 0.155mg 0.577mg Cottage cheese
Valine 0.24mg 0.748mg Cottage cheese
Histidine 0.089mg 0.326mg Cottage cheese
Cholesterol 11mg 17mg Goat milk
Saturated Fat 2.667g 1.718g Cottage cheese
Monounsaturated Fat 1.109g 0.778g Goat milk
Polyunsaturated fat 0.149g 0.123g Goat milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat milk 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
12%
Goat milk
14%
Cottage cheese
Minerals Daily Need Coverage Score
16%
Goat milk
23%
Cottage cheese

Comparison summary

Which food contains less Sodium?
Goat milk
Goat milk contains less Sodium (difference - 314mg)
Which food is lower in Cholesterol?
Goat milk
Goat milk is lower in Cholesterol (difference - 6mg)
Which food is cheaper?
Goat milk
Goat milk is cheaper (difference - $2)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 1.78g)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 0.949g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 15)
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.
Which food is richer in vitamins?
?
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. Goat milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/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.