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  6. Cottage cheese vs. Tofu

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 for 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
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +625%
Contains more CalciumCalcium +722.9%
Contains more PotassiumPotassium +127.9%
Contains more IronIron +3700%
Contains more CopperCopper +1203.4%
Contains more ZincZinc +292.5%
Contains more PhosphorusPhosphorus +19.5%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +58950%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Tofu
Tofu
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +59.8%
Contains more Vitamin B5Vitamin B5 +318.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +485.2%
Contains more Vitamin B3Vitamin B3 +284.8%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +141.7%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Tofu DV% diff.
Calcium 83mg 683mg 60%
Manganese 0.002mg 1.181mg 51%
Copper 0.029mg 0.378mg 39%
Polyunsaturated fat 0.123g 4.921g 32%
Iron 0.07mg 2.66mg 32%
Vitamin B12 0.43µg 0µg 18%
Sodium 364mg 14mg 15%
Selenium 9.7µg 17.4µg 14%
Protein 11.12g 17.27g 12%
Magnesium 8mg 58mg 12%
Vitamin B1 0.027mg 0.158mg 11%
Zinc 0.4mg 1.57mg 11%
Fiber 0g 2.3g 9%
Vitamin B5 0.557mg 0.133mg 8%
Fats 4.3g 8.72g 7%
Cholesterol 17mg 0mg 6%
Vitamin B2 0.163mg 0.102mg 5%
Phosphorus 159mg 190mg 4%
Vitamin A 37µg 4%
Potassium 104mg 237mg 4%
Vitamin B6 0.046mg 0.092mg 4%
Folate 12µg 29µg 4%
Choline 18.4mg 3%
Monounsaturated fat 0.778g 1.925g 3%
Saturated fat 1.718g 1.261g 2%
Calories 98kcal 144kcal 2%
Vitamin B3 0.099mg 0.381mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.08mg 1%
Vitamin C 0mg 0.2mg 0%
Carbs 3.38g 2.78g 0%
Net carbs 3.38g 0.48g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g N/A
Tryptophan 0.147mg 0.235mg 0%
Threonine 0.5mg 0.785mg 0%
Isoleucine 0.591mg 0.849mg 0%
Leucine 1.116mg 1.392mg 0%
Lysine 0.934mg 0.883mg 0%
Methionine 0.269mg 0.211mg 0%
Phenylalanine 0.577mg 0.835mg 0%
Valine 0.748mg 0.87mg 0%
Histidine 0.326mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Tofu
Tofu
2
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 CarbsCarbs +21.6%
Contains more WaterWater +14.3%
Contains more ProteinProtein +55.3%
Contains more FatsFats +102.8%
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -26.6%
Contains more Mono. FatMonounsaturated fat +147.4%
Contains more Poly. FatPolyunsaturated fat +3900.8%

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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.