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  6. Liver vs. Cottage cheese

Liver vs. Cottage cheese — In-Depth Nutrition Comparison

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Summary of differences between Liver and Cottage cheese

  • The amount of Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, Zinc, and Vitamin B3 in Liver is higher than in Cottage cheese.
  • Liver covers your daily need of Vitamin B12 760% more than Cottage cheese.
  • Liver contains 256 times more Iron than Cottage cheese. While Liver contains 17.92mg of Iron, Cottage cheese contains only 0.07mg.
  • The amount of Cholesterol in Cottage cheese is lower.

These are the specific foods used in this comparison Pork, fresh, variety meats and by-products, liver, cooked, braised and Cheese, cottage, creamed, large or small curd.

Infographic

Liver 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.
Liver
Liver
9
:
1
Cottage cheese
Cottage cheese
Contains more Iron +25500%
Contains more Magnesium +75%
Contains more Phosphorus +51.6%
Contains more Potassium +44.2%
Contains less Sodium -86.5%
Contains more Zinc +1580%
Contains more Copper +2086.2%
Contains more Manganese +14900%
Contains more Selenium +595.9%
Contains more Calcium +730%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +25500%
Contains more Magnesium +75%
Contains more Phosphorus +51.6%
Contains more Potassium +44.2%
Contains less Sodium -86.5%
Contains more Zinc +1580%
Contains more Copper +2086.2%
Contains more Manganese +14900%
Contains more Selenium +595.9%
Contains more Calcium +730%

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.
Liver
Liver
9
:
3
Cottage cheese
Cottage cheese
Contains more Vitamin A +12755%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +855.6%
Contains more Vitamin B2 +1247.2%
Contains more Vitamin B3 +8420.2%
Contains more Vitamin B5 +757.1%
Contains more Vitamin B6 +1139.1%
Contains more Folate +1258.3%
Contains more Vitamin B12 +4241.9%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
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 +12755%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +855.6%
Contains more Vitamin B2 +1247.2%
Contains more Vitamin B3 +8420.2%
Contains more Vitamin B5 +757.1%
Contains more Vitamin B6 +1139.1%
Contains more Folate +1258.3%
Contains more Vitamin B12 +4241.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
4
:
1
Cottage cheese
Cottage cheese
Contains more Protein +134%
Contains more Carbs +11.2%
Contains more Water +24.1%
Equal in Fats - 4.3
Equal in Other - 1.41
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 +134%
Contains more Carbs +11.2%
Contains more Water +24.1%
Equal in Fats - 4.3
Equal in Other - 1.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Cottage cheese
Cottage cheese
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +753.7%
Contains more Monounsaturated Fat +23.5%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +753.7%
Contains more Monounsaturated Fat +23.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Cottage cheese Opinion
Net carbs 3.76g 3.38g Liver
Protein 26.02g 11.12g Liver
Fats 4.4g 4.3g Liver
Carbs 3.76g 3.38g Liver
Calories 165kcal 98kcal Liver
Sugar 2.67g Liver
Calcium 10mg 83mg Cottage cheese
Iron 17.92mg 0.07mg Liver
Magnesium 14mg 8mg Liver
Phosphorus 241mg 159mg Liver
Potassium 150mg 104mg Liver
Sodium 49mg 364mg Liver
Zinc 6.72mg 0.4mg Liver
Copper 0.634mg 0.029mg Liver
Manganese 0.3mg 0.002mg Liver
Selenium 67.5µg 9.7µg Liver
Vitamin A 17997IU 140IU Liver
Vitamin A RAE 5405µg 37µg Liver
Vitamin E 0.08mg Cottage cheese
Vitamin D 3IU Cottage cheese
Vitamin D 0.1µg Cottage cheese
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.027mg Liver
Vitamin B2 2.196mg 0.163mg Liver
Vitamin B3 8.435mg 0.099mg Liver
Vitamin B5 4.774mg 0.557mg Liver
Vitamin B6 0.57mg 0.046mg Liver
Folate 163µg 12µg Liver
Vitamin B12 18.67µg 0.43µg Liver
Tryptophan 0.366mg 0.147mg Liver
Threonine 1.107mg 0.5mg Liver
Isoleucine 1.32mg 0.591mg Liver
Leucine 2.319mg 1.116mg Liver
Lysine 2.007mg 0.934mg Liver
Methionine 0.645mg 0.269mg Liver
Phenylalanine 1.274mg 0.577mg Liver
Valine 1.607mg 0.748mg Liver
Histidine 0.708mg 0.326mg Liver
Cholesterol 355mg 17mg Cottage cheese
Saturated Fat 1.41g 1.718g Liver
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.778g Cottage cheese
Polyunsaturated fat 1.05g 0.123g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver 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
397%
Liver
14%
Cottage cheese
Minerals Daily Need Coverage Score
161%
Liver
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 315mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 0.308g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 10)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 338mg)

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.