Cottage Cheese vs. Fried Tofu
Nutrition comparison of Cottage Cheese and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and fried tofu:
- Both cottage cheese and fried tofu are high in calcium and protein.
- Fried tofu has more thiamin and folate, however, cottage cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Fried tofu is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried tofu is high in calories and cottage cheese has 64% less calories than fried tofu - cottage cheese has 98 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, cottage cheese is heavier in protein, much lighter in fat and similar to fried tofu for carbs. Cottage cheese has a macronutrient ratio of 46:14:40 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Fried Tofu | |
|---|---|---|
| Protein | 46% | 26% |
| Carbohydrates | 14% | 12% |
| Fat | 40% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese and fried tofu contain similar amounts of carbs - cottage cheese has 3.4g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - fried tofu has 3.9g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese and fried tofu contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Both cottage cheese and fried tofu are high in protein. Fried tofu has 69% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Cottage cheese has 41% less saturated fat than fried tofu - cottage cheese has 1.7g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
cholesterol
Fried tofu has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has 36 times more Vitamin A than fried tofu - cottage cheese has 37ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin D
Cottage cheese and fried tofu contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Cottage cheese and fried tofu contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Fried tofu has more Vitamin K than cottage cheese - fried tofu has 7.8ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Fried tofu has more thiamin and folate, however, cottage cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both cottage cheese and fried tofu contain significant amounts of niacin and Vitamin B6.
| Cottage Cheese | Fried Tofu | |
|---|---|---|
| Thiamin | 0.027 MG | 0.17 MG |
| Riboflavin | 0.163 MG | 0.05 MG |
| Niacin | 0.099 MG | 0.1 MG |
| Pantothenic acid | 0.557 MG | 0.14 MG |
| Vitamin B6 | 0.046 MG | 0.099 MG |
| Folate | 12 UG | 27 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cottage cheese and fried tofu are high in calcium. Fried tofu has 348% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 68 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Fried tofu has 40% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both cottage cheese and fried tofu contain small amounts of beta-carotene.
| Cottage Cheese | Fried Tofu | |
|---|---|---|
| beta-carotene | 12 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 1.346 G |
| Total | 0.017 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Fried Tofu | |
|---|---|---|
| linoleic acid | 0.105 G | 10.044 G |
| Total | 0.105 G | 10.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Fried Tofu (Tofu, fried) .
Cottage Cheese g
()
|
Daily Values (%) |
Fried Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cottage cheese or fried tofu contain more calories in 100 grams?Fried tofu is high in calories and cottage cheese has 60% less calories than fried tofu - cottage cheese has 98 calories in 100g and fried tofu has 270 calories.
Is cottage cheese or fried tofu better for protein?
Both cottage cheese and fried tofu are high in protein. Fried tofu has 70% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and fried tofu has 18.8g of protein.
Does cottage cheese or fried tofu contain more calcium?
Both cottage cheese and fried tofu are high in calcium. Fried tofu has 350% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does cottage cheese or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 68 times more iron than cottage cheese - cottage cheese has 0.07mg of iron in 100 grams and fried tofu has 4.9mg of iron.