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  6. Whey vs. Cottage cheese

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 Phosphorus, Selenium, and Vitamin B12 than Cottage cheese.
  • Cottage cheese's daily need coverage for Phosphorus is 16% higher.
  • Whey has 2 times more Sugar than Cottage cheese. Whey has 5.14g of Sugar, while Cottage cheese has 2.67g.

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

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 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

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.
Whey
Whey
2
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 0.33% 0.72% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin AVitamin A +1066.7%
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%
Contains more CholineCholine +15%
~equal in Vitamin B2 ~0.163mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +52.1%
Contains more WaterWater +16.7%
Contains more ProteinProtein +1208.2%
Contains more FatsFats +1094.4%
Contains more OtherOther +166%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated Fat: Sat. Fat 0.23 g
Monounsaturated Fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -86.6%
Contains more Mono. FatMonounsaturated Fat +678%
Contains more Poly. FatPolyunsaturated fat +1018.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Cottage cheese Opinion
Calories 27kcal 98kcal Cottage cheese
Protein 0.85g 11.12g Cottage cheese
Fats 0.36g 4.3g Cottage cheese
Vitamin C 0.1mg 0mg Whey
Net carbs 5.14g 3.38g Whey
Carbs 5.14g 3.38g Whey
Cholesterol 2mg 17mg Whey
Vitamin D 3IU Cottage cheese
Magnesium 8mg 8mg
Calcium 47mg 83mg Cottage cheese
Potassium 161mg 104mg Whey
Iron 0.06mg 0.07mg Cottage cheese
Sugar 5.14g 2.67g Cottage cheese
Copper 0.004mg 0.029mg Cottage cheese
Zinc 0.13mg 0.4mg Cottage cheese
Phosphorus 46mg 159mg Cottage cheese
Sodium 54mg 364mg Whey
Vitamin A 12IU 140IU Cottage cheese
Vitamin A 3µg 37µg Cottage cheese
Vitamin E 0mg 0.08mg Cottage cheese
Vitamin D 0.1µg Cottage cheese
Manganese 0.001mg 0.002mg Cottage cheese
Selenium 1.9µg 9.7µg Cottage cheese
Vitamin B1 0.036mg 0.027mg Whey
Vitamin B2 0.158mg 0.163mg Cottage cheese
Vitamin B3 0.074mg 0.099mg Cottage cheese
Vitamin B5 0.383mg 0.557mg Cottage cheese
Vitamin B6 0.031mg 0.046mg Cottage cheese
Vitamin B12 0.28µg 0.43µg Cottage cheese
Folate 1µg 12µg Cottage cheese
Choline 16mg 18.4mg Cottage cheese
Saturated Fat 0.23g 1.718g Whey
Monounsaturated Fat 0.1g 0.778g Cottage cheese
Polyunsaturated fat 0.011g 0.123g Cottage cheese
Tryptophan 0.013mg 0.147mg Cottage cheese
Threonine 0.054mg 0.5mg Cottage cheese
Isoleucine 0.047mg 0.591mg Cottage cheese
Leucine 0.078mg 1.116mg Cottage cheese
Lysine 0.068mg 0.934mg Cottage cheese
Methionine 0.016mg 0.269mg Cottage cheese
Phenylalanine 0.027mg 0.577mg Cottage cheese
Valine 0.046mg 0.748mg Cottage cheese
Histidine 0.016mg 0.326mg Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Cottage cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Whey
14%
Cottage cheese
Minerals Daily Need Coverage Score
8%
Whey
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 310mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 1.488g)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 2.47g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 33)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $1.6)
Which food is richer in minerals?
Cottage cheese
Cottage cheese is relatively richer in minerals
Which food is richer in vitamins?
Cottage cheese
Cottage cheese is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.