Cottage Cheese vs. Silken Tofu
Nutrition comparison of Cottage Cheese and Silken 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
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and silken tofu:
- Both cottage cheese and silken tofu are high in calcium.
- Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate.
- Cottage cheese is a great source of protein.
- Silken tofu has 69% less saturated fat than cottage cheese.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Silken tofu has 38% less calories than cottage cheese - cottage cheese has 98 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, cottage cheese is heavier in carbs, lighter in fat and similar to silken tofu for protein. Cottage cheese has a macronutrient ratio of 46:14:40 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Silken Tofu | |
|---|---|---|
| Protein | 46% | 43% |
| Carbohydrates | 14% | 7% |
| Fat | 40% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and silken tofu are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
The carbs in silken tofu are made of 78% sugar and 22% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Silken tofu has more dietary fiber than cottage cheese - silken tofu has 0.2g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese and silken tofu contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 55% more protein than silken tofu - cottage cheese has 11.1g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Silken tofu has 69% less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
cholesterol
Silken tofu has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and cottage cheese contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has more Vitamin A than silken tofu - cottage cheese has 37ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Cottage cheese and silken tofu contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Cottage cheese and silken tofu contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Silken tofu and cottage cheese contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate. Both cottage cheese and silken tofu contain significant amounts of thiamin and Vitamin B6.
| Cottage Cheese | Silken Tofu | |
|---|---|---|
| Thiamin | 0.027 MG | 0.047 MG |
| Riboflavin | 0.163 MG | 0.037 MG |
| Niacin | 0.099 MG | 0.535 MG |
| Pantothenic acid | 0.557 MG | 0.051 MG |
| Vitamin B6 | 0.046 MG | 0.052 MG |
| Folate | 12 UG | 44 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cottage cheese and silken tofu are high in calcium. Silken tofu has 34% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 14 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Cottage cheese and silken tofu contain similar amounts of potassium - cottage cheese has 104mg of potassium per 100 grams and silken tofu has 120mg 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 silken tofu contain small amounts of beta-carotene.
| Cottage Cheese | Silken Tofu | |
|---|---|---|
| beta-carotene | 12 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.246 G |
| Total | 0.017 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.105 G | 1.835 G |
| Total | 0.105 G | 1.835 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 Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Cottage Cheese g
()
|
Daily Values (%) |
Silken 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 silken tofu contain more calories in 100 grams?Silken tofu has 40% less calories than cottage cheese - cottage cheese has 98 calories in 100g and silken tofu has 61 calories.
Is cottage cheese or silken tofu better for protein?
Cottage cheese is a great source of protein and it has 60% more protein than silken tofu - cottage cheese has 11.1g of protein per 100 grams and silken tofu has 7.2g of protein.
Does cottage cheese or silken tofu contain more calcium?
Both cottage cheese and silken tofu are high in calcium. Silken tofu has 30% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and silken tofu has 111mg of calcium.