Boiled Egg vs. Cottage Cheese
Nutrition comparison of Cooked Boiled Egg and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and cottage cheese:
- Both cottage cheese and boiled egg are high in calcium and protein.
- Boiled egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, cottage cheese contains more niacin.
- Boiled egg is a great source of Vitamin A and Vitamin D.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and cottage cheese has 37% less calories than boiled egg - cottage cheese has 98 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is lighter in protein, lighter in carbs and much heavier in fat compared to cottage cheese per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Cottage Cheese | |
|---|---|---|
| Protein | 34% | 46% |
| Carbohydrates | 3% | 14% |
| Fat | 64% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and boiled egg are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in cottage cheese and boiled egg are both made of 100% sugar.
sugar
Cottage cheese and boiled egg contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both cottage cheese and boiled egg are high in protein. Cottage cheese is very similar to cottage cheese for protein - cottage cheese has 11.1g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Cottage cheese has 47% less saturated fat than boiled egg - cottage cheese has 1.7g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and cottage cheese has 95% less cholesterol than boiled egg - cottage cheese has 17mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has 303% more Vitamin A than cottage cheese - cottage cheese has 37ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has 28 times more Vitamin D than cottage cheese - cottage cheese has 3iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Cottage cheese and boiled egg contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Boiled egg and cottage cheese contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Boiled egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, cottage cheese contains more niacin.
| Boiled Egg | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.066 MG | 0.027 MG |
| Riboflavin | 0.513 MG | 0.163 MG |
| Niacin | 0.064 MG | 0.099 MG |
| Pantothenic acid | 1.398 MG | 0.557 MG |
| Vitamin B6 | 0.121 MG | 0.046 MG |
| Folate | 44 UG | 12 UG |
| Vitamin B12 | 1.11 UG | 0.43 UG |
Minerals
calcium
Both cottage cheese and boiled egg are high in calcium. Cottage cheese has 66% more calcium than boiled egg - cottage cheese has 83mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 16 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Cottage cheese and boiled egg contain similar amounts of potassium - cottage cheese has 104mg of potassium per 100 grams and boiled egg has 126mg 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, both boiled egg and cottage cheese contain small amounts of beta-carotene.
| Boiled Egg | Cottage Cheese | |
|---|---|---|
| beta-carotene | 11 UG | 12 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than cottage cheese per 100 grams.
| Boiled Egg | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.017 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than cottage cheese per 100 grams.
| Boiled Egg | Cottage Cheese | |
|---|---|---|
| linoleic acid | 1.188 G | 0.105 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.105 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Cottage Cheese g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cottage cheese or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and cottage cheese has 40% less calories than boiled egg - cottage cheese has 98 calories in 100g and boiled egg has 155 calories.
Is cottage cheese or boiled egg better for protein?
Both cottage cheese and boiled egg are high in protein. Cottage cheese is very similar to cottage cheese for protein - cottage cheese has 11.1g of protein per 100 grams and boiled egg has 12.6g of protein.
Does cottage cheese or boiled egg contain more calcium?
Both cottage cheese and boiled egg are high in calcium. Cottage cheese has 70% more calcium than boiled egg - cottage cheese has 83mg of calcium in 100 grams and boiled egg has 50mg of calcium.