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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 richer in calcium, manganese, copper, iron, selenium, magnesium, vitamin B1, and zinc, while cottage cheese is higher in vitamin B12.
  • Tofu covers your daily need for calcium, 60% more than cottage cheese.
  • Tofu contains 591 times more manganese than cottage cheese. Tofu contains 1.181mg of manganese, while cottage cheese contains 0.002mg.
  • Tofu is lower in sodium.

Tofu, raw, firm, prepared with calcium sulfate and Cheese, cottage, creamed, large or small curd types were 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
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%
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 +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.
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%
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 +485.2%
Contains more Vitamin B3Vitamin B3 +284.8%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +141.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +59.8%
Contains more Vitamin B5Vitamin B5 +318.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +55.3%
Contains more FatsFats +102.8%
Contains more CarbsCarbs +21.6%
Contains more WaterWater +14.3%
~equal in Other ~1.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.