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Egg vs. Cottage cheese — In-Depth Nutrition Comparison

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Differences between eggs and cottage cheese

  • Cottage cheese contains less copper, choline, selenium, vitamin B12, vitamin B2, vitamin B5, iron, vitamin A, and vitamin D* than eggs.
  • Eggs' daily need coverage for copper is 219% higher.
  • Cottage cheese contains 29 times less vitamin D* than eggs. Eggs contain 87 IU of vitamin D*, while cottage cheese contains 3 IU.
  • The amount of cholesterol in cottage cheese is lower.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Cheese, cottage, creamed, large or small curd.

Infographic

Egg vs Cottage cheese infographic
Infographic link

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.
Egg
Egg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 MagnesiumMagnesium +25%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +1600%
Contains more CopperCopper +6796.6%
Contains more ZincZinc +162.5%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +1200%
Contains more SeleniumSelenium +217.5%
Contains more CalciumCalcium +66%
~equal in Phosphorus ~159mg

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.
Egg
Egg
10
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% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
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%
Contains more Vitamin DVitamin D +2100%
Contains more Vitamin AVitamin A +302.7%
Contains more Vitamin EVitamin E +1187.5%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B2Vitamin B2 +214.7%
Contains more Vitamin B5Vitamin B5 +151%
Contains more Vitamin B6Vitamin B6 +163%
Contains more Vitamin B12Vitamin B12 +158.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +266.7%
Contains more Vitamin B3Vitamin B3 +54.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Cottage cheese DV% diff.
Copper 2mg 0.029mg 219%
Cholesterol 373mg 17mg 119%
Choline 293.8mg 18.4mg 50%
Selenium 30.8µg 9.7µg 38%
Vitamin B12 1.11µg 0.43µg 28%
Vitamin B2 0.513mg 0.163mg 27%
Vitamin B5 1.398mg 0.557mg 17%
Iron 1.19mg 0.07mg 14%
Vitamin A 149µg 37µg 12%
Vitamin D* 87 IU 3 IU 11%
Vitamin D 2.2µg 0.1µg 11%
Fats 10.61g 4.3g 10%
Sodium 124mg 364mg 10%
Polyunsaturated fat 1.414g 0.123g 9%
Folate 44µg 12µg 8%
Monounsaturated fat 4.077g 0.778g 8%
Saturated fat 3.267g 1.718g 7%
Zinc 1.05mg 0.4mg 6%
Vitamin E 1.03mg 0.08mg 6%
Vitamin B6 0.121mg 0.046mg 6%
Calories 155kcal 98kcal 3%
Protein 12.58g 11.12g 3%
Calcium 50mg 83mg 3%
Vitamin B1 0.066mg 0.027mg 3%
Phosphorus 172mg 159mg 2%
Carbs 1.12g 3.38g 1%
Potassium 126mg 104mg 1%
Manganese 0.026mg 0.002mg 1%
Protein per 100 calories 8.1g 11g N/A
Calories per 10 g protein 123kcal 88kcal N/A
Weight per 100 calories 65g 102g N/A
Unsaturated / Saturated Fat ratio 1.7 0.52 N/A
Net carbs 1.12g 3.38g N/A
Magnesium 10mg 8mg 0%
Sugar 1.12g 2.67g N/A
Vitamin B3 0.064mg 0.099mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.153mg 0.147mg 0%
Threonine 0.604mg 0.5mg 0%
Isoleucine 0.686mg 0.591mg 0%
Leucine 1.075mg 1.116mg 0%
Lysine 0.904mg 0.934mg 0%
Methionine 0.392mg 0.269mg 0%
Phenylalanine 0.668mg 0.577mg 0%
Valine 0.767mg 0.748mg 0%
Histidine 0.298mg 0.326mg 0%
Omega-3 (EPA) 0.005g 0g N/A
Omega-3 (DHA) 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 ProteinProtein +13.1%
Contains more FatsFats +146.7%
Contains more CarbsCarbs +201.8%
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 more Mono. FatMonounsaturated fat +424%
Contains more Poly. FatPolyunsaturated fat +1049.6%
Contains less Sat. FatSaturated fat -47.4%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.