Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Milk
  5. Compare
  6. Milk vs. Cottage cheese

Milk vs. Cottage cheese — In-Depth Nutrition Comparison

Compare

The main differences between Milk and Cottage cheese

  • Milk has more Vitamin D, however, Cottage cheese has more Selenium, and Phosphorus.
  • Daily need coverage for Sodium from Cottage cheese is 14% higher.
  • Cottage cheese has 16 times less Vitamin D than Milk. Milk has 48IU of Vitamin D, while Cottage cheese has 3IU.
  • Cottage cheese is lower in Sugar.

Food types used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cheese, cottage, creamed, large or small curd.

Infographic

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.
Milk
Milk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +50.6%
Contains more PotassiumPotassium +44.2%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +50%
Contains more IronIron +133.3%
Contains more CopperCopper +190%
Contains more PhosphorusPhosphorus +67.4%
Contains more SeleniumSelenium +193.9%
~equal in Zinc ~0.4mg

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.
Milk
Milk
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin E Vitamin E +700%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more FolateFolate +140%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.099mg
~equal in Vitamin B12 ~0.43µg
~equal in Choline ~18.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 CarbsCarbs +47.6%
Contains more WaterWater +12.7%
Contains more ProteinProtein +230%
Contains more FatsFats +343.3%
Contains more OtherOther +88%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
66% 30% 5%
Saturated Fat: Sat. Fat 1.718 g
Monounsaturated Fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated Fat -63.2%
Contains more Mono. FatMonounsaturated Fat +180.9%
Contains more Poly. FatPolyunsaturated fat +251.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 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 LactoseLactose +94.8%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Cottage cheese Opinion
Calories 42kcal 98kcal Cottage cheese
Protein 3.37g 11.12g Cottage cheese
Fats 0.97g 4.3g Cottage cheese
Net carbs 4.99g 3.38g Milk
Carbs 4.99g 3.38g Milk
Cholesterol 5mg 17mg Milk
Vitamin D 48IU 3IU Milk
Magnesium 11mg 8mg Milk
Calcium 125mg 83mg Milk
Potassium 150mg 104mg Milk
Iron 0.03mg 0.07mg Cottage cheese
Sugar 5.2g 2.67g Cottage cheese
Copper 0.01mg 0.029mg Cottage cheese
Zinc 0.42mg 0.4mg Milk
Phosphorus 95mg 159mg Cottage cheese
Sodium 44mg 364mg Milk
Vitamin A 196IU 140IU Milk
Vitamin A RAE 58µg 37µg Milk
Vitamin E 0.01mg 0.08mg Cottage cheese
Vitamin D 1.2µg 0.1µg Milk
Manganese 0.003mg 0.002mg Milk
Selenium 3.3µg 9.7µg Cottage cheese
Vitamin B1 0.02mg 0.027mg Cottage cheese
Vitamin B2 0.185mg 0.163mg Milk
Vitamin B3 0.093mg 0.099mg Cottage cheese
Vitamin B5 0.361mg 0.557mg Cottage cheese
Vitamin B6 0.037mg 0.046mg Cottage cheese
Vitamin B12 0.47µg 0.43µg Milk
Vitamin K 0.1µg 0µg Milk
Folate 5µg 12µg Cottage cheese
Choline 17.7mg 18.4mg Cottage cheese
Saturated Fat 0.633g 1.718g Milk
Monounsaturated Fat 0.277g 0.778g Cottage cheese
Polyunsaturated fat 0.035g 0.123g Cottage cheese
Tryptophan 0.043mg 0.147mg Cottage cheese
Threonine 0.143mg 0.5mg Cottage cheese
Isoleucine 0.174mg 0.591mg Cottage cheese
Leucine 0.319mg 1.116mg Cottage cheese
Lysine 0.282mg 0.934mg Cottage cheese
Methionine 0.088mg 0.269mg Cottage cheese
Phenylalanine 0.174mg 0.577mg Cottage cheese
Valine 0.22mg 0.748mg Cottage cheese
Histidine 0.101mg 0.326mg Cottage cheese
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Cottage cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Milk
Milk vs Powdered milk
Powdered milk
Milk
Milk vs Condensed milk
Condensed milk
Milk
Milk vs Chocolate milk
Chocolate milk
Cottage cheese
Cottage cheese vs Cream cheese
Cream cheese
Cottage cheese
Cottage cheese vs Edam
Edam
Cottage cheese
Cottage cheese vs Feta
Feta

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
15%
Milk
14%
Cottage cheese
Minerals Daily Need Coverage Score
14%
Milk
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 320mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 1.085g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 2.53g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 21)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.