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  6. Feta vs. Cottage cheese

Feta vs. Cottage cheese — In-Depth Nutrition Comparison

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Differences between feta and cottage cheese

  • 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.
  • Cottage cheese contains 9 times less vitamin B6 than feta. Feta contains 0.424mg of vitamin B6, while cottage cheese contains 0.046mg.
  • The amount of saturated fat 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, feta and Cheese, cottage, creamed, large or small curd.

Infographic

Feta 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.
Feta
Feta
7
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%
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 +137.5%
Contains more CalciumCalcium +494%
Contains more IronIron +828.6%
Contains more ZincZinc +620%
Contains more PhosphorusPhosphorus +111.9%
Contains more ManganeseManganese +1300%
Contains more SeleniumSelenium +54.6%
Contains more PotassiumPotassium +67.7%
Contains less SodiumSodium -60.3%
~equal in Copper ~0.029mg

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +27.8%
Contains more FatsFats +394.9%
Contains more CarbsCarbs +21%
Contains more OtherOther +268.8%
Contains more WaterWater +44.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +494.2%
Contains more Poly. FatPolyunsaturated fat +380.5%
Contains less Sat. FatSaturated fat -88.5%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.