Cottage Cheese vs. Egg Yolk
Nutrition comparison of Cottage Cheese and Egg Yolk
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 yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and egg yolk:
- Both cottage cheese and egg yolk are high in calcium and protein.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, cottage cheese contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and cottage cheese has 70% less calories than egg yolk - cottage cheese has 98 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, heavier in carbs and much lighter in fat compared to egg yolk per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for egg yolk, 20:5:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Egg Yolk | |
|---|---|---|
| Protein | 46% | 20% |
| Carbohydrates | 14% | 5% |
| Fat | 40% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and egg yolk are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Cottage cheese and egg yolk contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both cottage cheese and egg yolk are high in protein. Egg yolk has 43% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and cottage cheese has 82% less saturated fat than egg yolk - cottage cheese has 1.7g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and cottage cheese has 98% less cholesterol than egg yolk - cottage cheese has 17mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 930% more Vitamin A than cottage cheese - cottage cheese has 37ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has 71 times more Vitamin D than cottage cheese - cottage cheese has 3iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.
Vitamin E
Egg yolk has 31 times more Vitamin E than cottage cheese - cottage cheese has 0.08mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Egg yolk and cottage cheese contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, cottage cheese contains more niacin.
| Cottage Cheese | Egg Yolk | |
|---|---|---|
| Thiamin | 0.027 MG | 0.176 MG |
| Riboflavin | 0.163 MG | 0.528 MG |
| Niacin | 0.099 MG | 0.024 MG |
| Pantothenic acid | 0.557 MG | 2.99 MG |
| Vitamin B6 | 0.046 MG | 0.35 MG |
| Folate | 12 UG | 146 UG |
| Vitamin B12 | 0.43 UG | 1.95 UG |
Minerals
calcium
Both cottage cheese and egg yolk are high in calcium. Egg yolk has 55% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 38 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Cottage cheese and egg yolk contain similar amounts of potassium - cottage cheese has 104mg of potassium per 100 grams and egg yolk has 109mg 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 Yolk | |
|---|---|---|
| beta-carotene | 12 UG | 88 UG |
| alpha-carotene | ~ | 38 UG |
| lutein + zeaxanthin | ~ | 1094 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA), DHA and EPA than cottage cheese per 100 grams.
| Cottage Cheese | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.103 G |
| DHA | ~ | 0.114 G |
| EPA | ~ | 0.011 G |
| Total | 0.017 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Egg Yolk | |
|---|---|---|
| linoleic acid | 0.105 G | 3.538 G |
| other omega 6 | ~ | 0.438 G |
| Total | 0.105 G | 3.976 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 Yolk (Egg, yolk, raw, fresh) .
Cottage Cheese g
()
|
Daily Values (%) |
Egg Yolk 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 % |
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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 % |
|
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 egg yolk contain more calories in 100 grams?Egg yolk is high in calories and cottage cheese has 70% less calories than egg yolk - cottage cheese has 98 calories in 100g and egg yolk has 322 calories.
Is cottage cheese or egg yolk better for protein?
Both cottage cheese and egg yolk are high in protein. Egg yolk has 40% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and egg yolk has 15.9g of protein.
Does cottage cheese or egg yolk contain more calcium?
Both cottage cheese and egg yolk are high in calcium. Egg yolk has 60% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and egg yolk has 129mg of calcium.