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Cottage cheese vs. Tofu — In-Depth Nutrition Comparison

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How are Cottage cheese and Tofu different?

  • Cottage cheese is richer in Vitamin B12, while Tofu is higher in Calcium, Manganese, Copper, Iron, Selenium, Magnesium, Vitamin B1, and Zinc.
  • Tofu covers your daily need of Calcium 60% more than Cottage cheese.
  • Tofu is lower in Sodium.

Cheese, cottage, creamed, large or small curd and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Cottage cheese vs Tofu infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +722.9%
Contains more Iron +3700%
Contains more Magnesium +625%
Contains more Phosphorus +19.5%
Contains more Potassium +127.9%
Contains less Sodium -96.2%
Contains more Zinc +292.5%
Contains more Copper +1203.4%
Contains more Manganese +58950%
Contains more Selenium +79.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Calcium +722.9%
Contains more Iron +3700%
Contains more Magnesium +625%
Contains more Phosphorus +19.5%
Contains more Potassium +127.9%
Contains less Sodium -96.2%
Contains more Zinc +292.5%
Contains more Copper +1203.4%
Contains more Manganese +58950%
Contains more Selenium +79.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
6
Tofu
Contains more Vitamin D +∞%
Contains more Vitamin B2 +59.8%
Contains more Vitamin B5 +318.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +18.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +485.2%
Contains more Vitamin B3 +284.8%
Contains more Vitamin B6 +100%
Contains more Folate +141.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 11% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +59.8%
Contains more Vitamin B5 +318.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +18.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +485.2%
Contains more Vitamin B3 +284.8%
Contains more Vitamin B6 +100%
Contains more Folate +141.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +21.6%
Contains more Water +14.3%
Contains more Protein +55.3%
Contains more Fats +102.8%
Equal in Other - 1.4
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +21.6%
Contains more Water +14.3%
Contains more Protein +55.3%
Contains more Fats +102.8%
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -26.6%
Contains more Monounsaturated Fat +147.4%
Contains more Polyunsaturated fat +3900.8%
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -26.6%
Contains more Monounsaturated Fat +147.4%
Contains more Polyunsaturated fat +3900.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cottage cheese Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Tofu Opinion
Net carbs 3.38g 0.48g Cottage cheese
Protein 11.12g 17.27g Tofu
Fats 4.3g 8.72g Tofu
Carbs 3.38g 2.78g Cottage cheese
Calories 98kcal 144kcal Tofu
Sugar 2.67g Tofu
Fiber 0g 2.3g Tofu
Calcium 83mg 683mg Tofu
Iron 0.07mg 2.66mg Tofu
Magnesium 8mg 58mg Tofu
Phosphorus 159mg 190mg Tofu
Potassium 104mg 237mg Tofu
Sodium 364mg 14mg Tofu
Zinc 0.4mg 1.57mg Tofu
Copper 0.029mg 0.378mg Tofu
Manganese 0.002mg 1.181mg Tofu
Selenium 9.7µg 17.4µg Tofu
Vitamin A 140IU 166IU Tofu
Vitamin A RAE 37µg Cottage cheese
Vitamin E 0.08mg Cottage cheese
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.027mg 0.158mg Tofu
Vitamin B2 0.163mg 0.102mg Cottage cheese
Vitamin B3 0.099mg 0.381mg Tofu
Vitamin B5 0.557mg 0.133mg Cottage cheese
Vitamin B6 0.046mg 0.092mg Tofu
Folate 12µg 29µg Tofu
Vitamin B12 0.43µg 0µg Cottage cheese
Choline 18.4mg Cottage cheese
Tryptophan 0.147mg 0.235mg Tofu
Threonine 0.5mg 0.785mg Tofu
Isoleucine 0.591mg 0.849mg Tofu
Leucine 1.116mg 1.392mg Tofu
Lysine 0.934mg 0.883mg Cottage cheese
Methionine 0.269mg 0.211mg Cottage cheese
Phenylalanine 0.577mg 0.835mg Tofu
Valine 0.748mg 0.87mg Tofu
Histidine 0.326mg 0.431mg Tofu
Cholesterol 17mg 0mg Tofu
Saturated Fat 1.718g 1.261g Tofu
Monounsaturated Fat 0.778g 1.925g Tofu
Polyunsaturated fat 0.123g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cottage cheese
10%
Tofu
Minerals Daily Need Coverage Score
23%
Cottage cheese
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 350mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.457g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.