Cottage Cheese vs Egg Yolk: Nutrition, Calories & Protein Compared


Cottage cheese vs Egg yolk
Nutrition Facts
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Cottage Cheese vs Egg Yolk 100g Compare
per 100g | Cottage cheese | Egg yolk |
---|---|---|
Calories | 98 | 322 |
Carbohydrates | 3.38 g | 3.59 g |
Fat | 4.3 g | 26.54 g |
Protein | 11.12 g | 15.86 g |
Water | 79.79 g | 52.31 g |
Calcium | 83 mg | 129 mg |
Iron | 0.07 mg | 2.73 mg |
Magnessium | 8 mg | 5 mg |
Phosphorus | 0.1 mg | 0.7 mg |
Potassium | 104 mg | 109 mg |
Sodium | 315 mg | 48 mg |
Zink | 0.1 mg | 0.7 mg |
Vitaminium A | 140 µg | 1442 µg |
Vitaminium B1 (Thiamine) | 0.027 mg | 0.176 mg |
Vitaminium B2 (riboflavin) | 0.163 mg | 0.528 mg |
Vitaminium B3 (Niacin) | 0.099 mg | 0.024 mg |
Vitaminium B6 | 0.046 mg | 0.35 mg |
Vitaminium B9 (Folic acid) | 0.012 mg | 0.146 mg |
Vitaminium E | 0.08 mg | 2.58 mg |
Delving into the World of Cottage Cheese and Egg Yolk
When it comes to choosing between cottage cheese and egg yolk, most people have a clear preference based on taste. However, when we dive deeper into what each offers beyond just flavor, a fascinating nutritional landscape unfolds. Both cottage cheese and egg yolk are staples in various diets around the world, revered not only for their versatility in recipes but also for their nutritional benefits. Let's explore some interesting facts about these two foods before comparing their nutritional profiles.
The Curious Case of Cottage Cheese
Cottage cheese, with its mild flavor and unique texture, has been a favorite among dieters and health enthusiasts for decades. It is made by adding an acid to milk, which causes the milk to curdle, separating the curds from the whey. This process results in a cheese that's low in fat and high in protein, making it an excellent choice for muscle repair and growth. Additionally, cottage cheese is rich in calcium, which is crucial for bone health.
Egg Yolk: A Nutrient Powerhouse
On the other side of the nutritional spectrum, we have the egg yolk. Often misunderstood and sometimes discarded due to concerns about cholesterol, the yolk is actually a nutrient powerhouse. It contains vitamins A, D, E, and K, along with essential fatty acids and antioxidants. Egg yolks are one of the few foods naturally containing vitamin D, which plays a vital role in bone health and immune function.
Nutritional Face-Off
When comparing the nutritional content of cottage cheese and egg yolk, it's clear that both have their unique advantages. For instance, cottage cheese is significantly lower in calories and fat compared to egg yolk, making it a better option for those looking to manage their weight. It contains 98 calories and 4.3 grams of fat per 100 grams, whereas egg yolk boasts 322 calories and a whopping 26.54 grams of fat for the same amount.
However, egg yolk pulls ahead in the protein race, offering 15.86 grams compared to the 11.12 grams found in cottage cheese. It's also rich in essential vitamins like vitamin A and E, which are crucial for eye health and protecting cells from damage, respectively.
Both cottage cheese and egg yolk contain similar amounts of carbohydrates and fiber, making them relatively low in sugars. This is particularly beneficial for those monitoring their blood sugar levels or following a low-carb diet.
One of the most significant differences lies in their cholesterol content. Egg yolk contains a staggering 1085 mg of cholesterol per 100 grams, whereas cottage cheese contains a mere 17 mg. This has been a point of contention for egg yolk, but recent studies suggest dietary cholesterol has a lesser impact on blood cholesterol levels than previously thought.
Conclusion: Balancing Act
Choosing between cottage cheese and egg yolk ultimately depends on your dietary needs and health goals. If you're looking for a low-calorie, high-protein option to aid in weight loss or muscle building, cottage cheese might be your best bet. On the other hand, if you're aiming to boost your intake of vitamins and minerals, the nutrient-dense egg yolk could be more beneficial.
Both foods offer unique nutritional benefits and can be a healthy part of a balanced diet. Whether you prefer the creamy texture of cottage cheese or the rich flavor of egg yolk, incorporating these foods into your meals can contribute to a nutritious and diverse diet.
Cottage cheese 100g
98kcalCalories source
- 14% CARBS.
- 46% PROTEIN
- 40% FAT
Egg yolk 100g
322kcalCalories source
- 5% CARBS
- 20% PROTEIN
- 75% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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