Cottage Cheese vs. Egg White

Nutrition comparison of Cottage Cheese and Egg White


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 white (100g each) below using 2020 USDA and NIH data[1].

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

  • Both cottage cheese and egg white are high in protein.
  • Cottage cheese has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, egg white contains more riboflavin.
  • Cottage cheese is an excellent source of calcium.
Detailed nutritional comparison of cottage cheese and egg white 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 White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Egg White src

Calories and Carbs

calories

Egg white has 47% less calories than cottage cheese - cottage cheese has 98 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, cottage cheese is much lighter in protein, heavier in carbs and much heavier in fat compared to egg white per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for egg white, 89:5:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Egg White
Protein 46% 89%
Carbohydrates 14% 5%
Fat 40% 6%
Alcohol ~ ~

carbohydrates

Both cottage cheese and egg white are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

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

sugar

Cottage cheese and egg white contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and egg white has 0.71g of sugar.

Protein

protein

Both cottage cheese and egg white are high in protein. Cottage cheese is very similar to egg white for protein - cottage cheese has 11.1g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Egg white has less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and egg white does not contain significant amounts.

cholesterol

Egg white has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin A

Cottage cheese has more Vitamin A than egg white - cottage cheese has 37ug of Vitamin A per 100 grams and egg white does not contain significant amounts.

Vitamin D

Cottage cheese and egg white contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and egg white does not contain significant amounts.

Vitamin E

Cottage cheese and egg white contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

The B Vitamins

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

Cottage Cheese Egg White
Thiamin 0.027 MG 0.004 MG
Riboflavin 0.163 MG 0.439 MG
Niacin 0.099 MG 0.105 MG
Pantothenic acid 0.557 MG 0.19 MG
Vitamin B6 0.046 MG 0.005 MG
Folate 12 UG 4 UG
Vitamin B12 0.43 UG 0.09 UG

Minerals

calcium

Cottage cheese is an excellent source of calcium and it has 10 times more calcium than egg white - cottage cheese has 83mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Cottage cheese and egg white contain similar amounts of iron - cottage cheese has 0.07mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Egg white has 57% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and egg white has 163mg of potassium.




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 White (Egg, white, raw, fresh) .

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FAQ

Does cottage cheese or egg white contain more calories in 100 grams?
Egg white has 50% less calories than cottage cheese - cottage cheese has 98 calories in 100g and egg white has 52 calories.

Is cottage cheese or egg white better for protein?
Both cottage cheese and egg white are high in protein. Cottage cheese is very similar to egg white for protein - cottage cheese has 11.1g of protein per 100 grams and egg white has 10.9g of protein.

Does cottage cheese or egg white contain more calcium?
Cottage cheese is a rich source of calcium and it has 10 times more calcium than egg white - cottage cheese has 83mg of calcium in 100 grams and egg white has 7mg of calcium.