Cottage Cheese vs. Egg

Nutrition comparison of Cottage Cheese and Egg


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cottage cheese versus egg (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cottage cheese and egg:

  • Both egg and cottage cheese are high in calcium and protein.
  • Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Egg has signficantly more iron than cottage cheese.
  • Egg is a great source of Vitamin D.
  • Egg is an excellent source of Vitamin A.
Detailed nutritional comparison of cottage cheese and egg is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Egg src

Calories and Carbs

calories

Egg is high in calories and cottage cheese has 31% less calories than egg - egg has 143 calories per 100 grams and cottage cheese has 98 calories.

For macronutrient ratios, cottage cheese is heavier in protein, heavier in carbs and much lighter in fat compared to egg per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Egg
Protein 46% 36%
Carbohydrates 14% 2%
Fat 40% 62%
Alcohol ~ ~

carbohydrates

Both egg and cottage cheese are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.

The carbs in egg and cottage cheese are both made of 100% sugar.

sugar

Egg and cottage cheese contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and cottage cheese has 2.7g of sugar.



Protein

protein

Both egg and cottage cheese are high in protein. Egg has 13% more protein than cottage cheese - egg has 12.6g of protein per 100 grams and cottage cheese has 11.1g of protein.

Fat

saturated fat

Cottage cheese has 45% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.

trans fat

Both egg and cottage cheese are low in trans fat - egg has 0.04g of trans fat per 100 grams and cottage cheese does not contain significant amounts.

cholesterol

Egg is high in cholesterol and cottage cheese has 95% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.

Vitamins

Vitamin A

Egg is an excellent source of Vitamin A and it has 332% more Vitamin A than cottage cheese - egg has 160ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has 26 times more Vitamin D than cottage cheese - egg has 82iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.

Vitamin E

Egg and cottage cheese contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.

Vitamin K

Egg and cottage cheese contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both cottage cheese and egg contain significant amounts of thiamin and niacin.

Cottage Cheese Egg
Thiamin 0.027 MG 0.04 MG
Riboflavin 0.163 MG 0.457 MG
Niacin 0.099 MG 0.075 MG
Pantothenic acid 0.557 MG 1.533 MG
Vitamin B6 0.046 MG 0.17 MG
Folate 12 UG 47 UG
Vitamin B12 0.43 UG 0.89 UG

Minerals

calcium

Both egg and cottage cheese are high in calcium. Cottage cheese has 48% more calcium than egg - egg has 56mg of calcium per 100 grams and cottage cheese has 83mg of calcium.

iron

Egg has signficantly more iron than cottage cheese - egg has 1.8mg of iron per 100 grams and cottage cheese has 0.07mg of iron.

potassium

Egg and cottage cheese contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and cottage cheese has 104mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Cottage Cheese Egg
beta-carotene 12 UG ~
lutein + zeaxanthin ~ 503 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than cottage cheese per 100 grams.

Cottage Cheese Egg
alpha linoleic acid 0.017 G 0.048 G
DHA ~ 0.058 G
DPA ~ 0.007 G
Total 0.017 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, egg has more linoleic acid than cottage cheese per 100 grams.

Cottage Cheese Egg
linoleic acid 0.105 G 1.555 G
other omega 6 ~ 0.022 G
Total 0.105 G 1.577 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Egg (Egg, whole, raw, fresh) .

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