I will discuss the processes more or less in the order in which they came into use historically. Cheeses Making cheese amongst those races of men who herd cattle or goats must go far back in time. It was and still is a rather good way to preserve milk for use on the trail, or for storage when the milk flow is too great for consumption. In the course of making cheese, the whey, which has a disproportionate share of the potassium, is discarded to feed animals at present. The only cheeses which retain the same potassium as whole milk are the yogurts and buttermilk.
Cottage cheese is in an intermediate position with moderate losses.
Milk is less costly than cheese per unit of protein, tastes good, and with modern refrigeration is fairly easy to store. It can be easily curdled with enzymes. There is little reason for eating cheese, then, in North America, and I do not recommend it for most people. I am not familiar with the affect on lactose of making cheese. If cheese is more digestible to people who can not tolerate lactose, this recommendation may have to be modified for them.