Whey vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the main differences between whey and cottage cheese?

Whey has less protein, phosphorus, selenium, vitamin B12, and fats than cottage cheese.
Cottage cheese's daily need coverage for protein is 24% higher.
Whey has 2 times more potassium than cottage cheese. Whey has 161mg of potassium, while cottage cheese has 104mg.
Whey contains less sodium.
Cottage cheese has a lower glycemic index than whey.

We used Whey, sweet, fluid and Cheese, cottage, creamed, large or small curd types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Whey

Cottage cheese

Contains more PotassiumPotassium	+54.8%
Contains less SodiumSodium	-85.2%

Contains more CalciumCalcium	+76.6%
Contains more IronIron	+16.7%
Contains more CopperCopper	+625%
Contains more ZincZinc	+207.7%
Contains more PhosphorusPhosphorus	+245.7%
Contains more ManganeseManganese	+100%
Contains more SeleniumSelenium	+410.5%

~equal in Magnesium ~8mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Whey

Cottage cheese

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+33.3%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+1133.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+33.8%
Contains more Vitamin B5Vitamin B5	+45.4%
Contains more Vitamin B6Vitamin B6	+48.4%
Contains more Vitamin B12Vitamin B12	+53.6%
Contains more FolateFolate	+1100%

~equal in Vitamin B2 ~0.163mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Protein	0.85g	11.12g	21%
Phosphorus	46mg	159mg	16%
Selenium	1.9µg	9.7µg	14%
Sodium	54mg	364mg	13%
Saturated fat	0.23g	1.718g	7%
Fats	0.36g	4.3g	6%
Vitamin B12	0.28µg	0.43µg	6%
Cholesterol	2mg	17mg	5%
Calories	27kcal	98kcal	4%
Calcium	47mg	83mg	4%
Vitamin A	3µg	37µg	4%
Copper	0.004mg	0.029mg	3%
Vitamin B5	0.383mg	0.557mg	3%
Folate	1µg	12µg	3%
Potassium	161mg	104mg	2%
Zinc	0.13mg	0.4mg	2%
Monounsaturated fat	0.1g	0.778g	2%
Carbs	5.14g	3.38g	1%
Vitamin D		0.1µg	1%
Vitamin E	0mg	0.08mg	1%
Vitamin B1	0.036mg	0.027mg	1%
Vitamin B6	0.031mg	0.046mg	1%
Polyunsaturated fat	0.011g	0.123g	1%
Protein per 100 calories	3.1g	11g	N/A
Calories per 10 g protein	318kcal	88kcal	N/A
Weight per 100 calories	370g	102g	N/A
Unsaturated / Saturated Fat ratio	0.48	0.52	N/A
Vitamin C	0.1mg	0mg	0%
Net carbs	5.14g	3.38g	N/A
Vitamin D*		3 IU	0%
Magnesium	8mg	8mg	0%
Iron	0.06mg	0.07mg	0%
Sugar	5.14g	2.67g	N/A
Manganese	0.001mg	0.002mg	0%
Vitamin B2	0.158mg	0.163mg	0%
Vitamin B3	0.074mg	0.099mg	0%
Choline	16mg	18.4mg	0%
Tryptophan	0.013mg	0.147mg	0%
Threonine	0.054mg	0.5mg	0%
Isoleucine	0.047mg	0.591mg	0%
Leucine	0.078mg	1.116mg	0%
Lysine	0.068mg	0.934mg	0%
Methionine	0.016mg	0.269mg	0%
Phenylalanine	0.027mg	0.577mg	0%
Valine	0.046mg	0.748mg	0%
Histidine	0.016mg	0.326mg	0%