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.
Detailed nutritional comparison of cottage cheese and fried tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cottage Cheese src
Image of Fried Tofu src

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) .

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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.