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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 higher in vitamin B12, vitamin B5, phosphorus, and vitamin B2; however, tofu is richer in iron, calcium, manganese, and copper.
  • Daily need coverage for iron for tofu is 66% higher.
  • Tofu has less cholesterol.

Cheese, cottage, creamed, large or small curd and Tofu, raw, regular, prepared with calcium sulfate are the varieties 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.
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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PhosphorusPhosphorus +63.9%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +321.7%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +7557.1%
Contains more CopperCopper +565.5%
Contains more ZincZinc +100%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +30150%
~equal in Selenium ~8.9µg

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
6
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +213.5%
Contains more Vitamin B5Vitamin B5 +719.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +97%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +56.5%
~equal in Vitamin B6 ~0.047mg

All nutrients comparison - raw data values

Nutrient Cottage cheese Tofu DV% diff.
Iron 0.07mg 5.36mg 66%
Calcium 83mg 350mg 27%
Manganese 0.002mg 0.605mg 26%
Vitamin B12 0.43µg 0µg 18%
Copper 0.029mg 0.193mg 18%
Polyunsaturated fat 0.123g 2.699g 17%
Sodium 364mg 7mg 16%
Vitamin B5 0.557mg 0.068mg 10%
Vitamin B2 0.163mg 0.052mg 9%
Phosphorus 159mg 97mg 9%
Protein 11.12g 8.08g 6%
Cholesterol 17mg 0mg 6%
Vitamin B1 0.027mg 0.081mg 5%
Magnesium 8mg 30mg 5%
Saturated fat 1.718g 0.691g 5%
Zinc 0.4mg 0.8mg 4%
Vitamin A 37µg 4%
Vitamin K 0µg 2.4µg 2%
Choline 18.4mg 28.8mg 2%
Folate 12µg 15µg 1%
Vitamin B3 0.099mg 0.195mg 1%
Monounsaturated fat 0.778g 1.056g 1%
Calories 98kcal 76kcal 1%
Selenium 9.7µg 8.9µg 1%
Vitamin D 0.1µg 0µg 1%
Potassium 104mg 121mg 1%
Carbs 3.38g 1.87g 1%
Fats 4.3g 4.78g 1%
Fiber 0g 0.3g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 3.38g 1.57g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 0.62g N/A
Vitamin E 0.08mg 0.01mg 0%
Vitamin B6 0.046mg 0.047mg 0%
Tryptophan 0.147mg 0.12mg 0%
Threonine 0.5mg 0.402mg 0%
Isoleucine 0.591mg 0.435mg 0%
Leucine 1.116mg 0.713mg 0%
Lysine 0.934mg 0.452mg 0%
Methionine 0.269mg 0.108mg 0%
Phenylalanine 0.577mg 0.428mg 0%
Valine 0.748mg 0.446mg 0%
Histidine 0.326mg 0.221mg 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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +37.6%
Contains more CarbsCarbs +80.7%
Contains more OtherOther +95.8%
Contains more FatsFats +11.2%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -59.8%
Contains more Mono. FatMonounsaturated fat +35.7%
Contains more Poly. FatPolyunsaturated fat +2094.3%

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/172476/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.