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  6. Tofu vs. Cottage cheese

Tofu vs. Cottage cheese — In-Depth Nutrition Comparison

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How are tofu and cottage cheese different?

  • Tofu is higher in iron, calcium, manganese, and copper; however, cottage cheese is richer in vitamin B12, vitamin B5, phosphorus, and vitamin B2.
  • Daily need coverage for iron for tofu is 66% higher.
  • Tofu contains 303 times more manganese than cottage cheese. While tofu contains 0.605mg of manganese, cottage cheese contains only 0.002mg.
  • Tofu has less sodium.

Tofu, raw, regular, prepared with calcium sulfate and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Tofu vs Cottage cheese 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.
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%
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%
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%
Contains more PhosphorusPhosphorus +63.9%
~equal in Selenium ~9.7µg

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.
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%
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%
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%
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 +∞%
~equal in Vitamin B6 ~0.046mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +37.6%
Contains more CarbsCarbs +80.7%
Contains more OtherOther +95.8%
~equal in Fats ~4.3g
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.