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.
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.
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) .
Cottage Cheese g
()
|
Daily Values (%) |
Egg White 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 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.