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  6. Cottage cheese vs. Feta

Cottage cheese vs. Feta — In-Depth Nutrition Comparison

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Differences between cottage cheese and feta

  • Cottage cheese contains less vitamin B12, vitamin B2, calcium, vitamin B6, phosphorus, zinc, and vitamin B1 than feta.
  • Feta's daily need coverage for saturated fat is 66% higher.
  • The amount of sodium in cottage cheese is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of feta is 27.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Cheese, feta.

Infographic

Cottage cheese vs Feta 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.
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%
Feta
Feta
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more PotassiumPotassium +67.7%
Contains less SodiumSodium -60.3%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +494%
Contains more IronIron +828.6%
Contains more CopperCopper +10.3%
Contains more ZincZinc +620%
Contains more PhosphorusPhosphorus +111.9%
Contains more ManganeseManganese +1300%
Contains more SeleniumSelenium +54.6%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 12% 1.6% 6.8% 38% 1.9% 33% 11% 54% 0% 9%
Feta
Feta
11
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 42% 3.6% 39% 195% 19% 58% 98% 211% 4.5% 24%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin AVitamin A +237.8%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +470.4%
Contains more Vitamin B2Vitamin B2 +417.8%
Contains more Vitamin B3Vitamin B3 +901%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more Vitamin B6Vitamin B6 +821.7%
Contains more Vitamin B12Vitamin B12 +293%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cottage cheese Feta DV% diff.
Saturated fat 1.718g 14.946g 60%
Vitamin B12 0.43µg 1.69µg 53%
Vitamin B2 0.163mg 0.844mg 52%
Calcium 83mg 493mg 41%
Vitamin B6 0.046mg 0.424mg 29%
Fats 4.3g 21.28g 26%
Phosphorus 159mg 337mg 25%
Cholesterol 17mg 89mg 24%
Sodium 364mg 917mg 24%
Zinc 0.4mg 2.88mg 23%
Vitamin B1 0.027mg 0.154mg 11%
Vitamin A 37µg 125µg 10%
Selenium 9.7µg 15µg 10%
Monounsaturated fat 0.778g 4.623g 10%
Calories 98kcal 264kcal 8%
Vitamin B5 0.557mg 0.967mg 8%
Iron 0.07mg 0.65mg 7%
Protein 11.12g 14.21g 6%
Vitamin B3 0.099mg 0.991mg 6%
Folate 12µg 32µg 5%
Magnesium 8mg 19mg 3%
Polyunsaturated fat 0.123g 0.591g 3%
Vitamin D* 3 IU 16 IU 2%
Vitamin D 0.1µg 0.4µg 2%
Vitamin K 0µg 1.8µg 2%
Potassium 104mg 62mg 1%
Vitamin E 0.08mg 0.18mg 1%
Manganese 0.002mg 0.028mg 1%
Choline 18.4mg 15.4mg 1%
Protein per 100 calories 11g 5.4g N/A
Calories per 10 g protein 88kcal 186kcal N/A
Weight per 100 calories 102g 38g N/A
Unsaturated / Saturated Fat ratio 0.52 0.35 N/A
Net carbs 3.38g 4.09g N/A
Carbs 3.38g 4.09g 0%
Sugar 2.67g 4.09g N/A
Copper 0.029mg 0.032mg 0%
Tryptophan 0.147mg 0.2mg 0%
Threonine 0.5mg 0.637mg 0%
Isoleucine 0.591mg 0.803mg 0%
Leucine 1.116mg 1.395mg 0%
Lysine 0.934mg 1.219mg 0%
Methionine 0.269mg 0.368mg 0%
Phenylalanine 0.577mg 0.675mg 0%
Valine 0.748mg 1.065mg 0%
Histidine 0.326mg 0.397mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Feta
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more WaterWater +44.5%
Contains more ProteinProtein +27.8%
Contains more FatsFats +394.9%
Contains more CarbsCarbs +21%
Contains more OtherOther +268.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +494.2%
Contains more Poly. FatPolyunsaturated fat +380.5%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.