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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.
  • 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.

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% 1% 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% 12% 1.6% 1.5% 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 +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%
Contains more CholineCholine +15%
~equal in Vitamin B2 ~0.163mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Whey Cottage cheese 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%
Vitamin A 3µg 37µg 4%
Calories 27kcal 98kcal 4%
Calcium 47mg 83mg 4%
Copper 0.004mg 0.029mg 3%
Folate 1µg 12µg 3%
Vitamin B5 0.383mg 0.557mg 3%
Potassium 161mg 104mg 2%
Zinc 0.13mg 0.4mg 2%
Monounsaturated fat 0.1g 0.778g 2%
Carbs 5.14g 3.38g 1%
Polyunsaturated fat 0.011g 0.123g 1%
Vitamin B1 0.036mg 0.027mg 1%
Vitamin B6 0.031mg 0.046mg 1%
Vitamin D 0.1µg 1%
Vitamin E 0mg 0.08mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 3.38g N/A
Vitamin D 3IU 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%

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%

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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.