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Plate
Cottage cheese
Cottage cheese1
VS
Firm tofu Leader
Firm tofu8

Firm tofu leads 8–1 · 9 categories decided

Cottage cheese: 100 g · Firm tofu: 100 g.

The verdict

Firm tofu comes out ahead, winning 8 of 9 nutrient match-ups.

Pick Cottage cheese for less saturated fat.

Pick Firm tofu for more protein, more fiber, less sodium, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    81 kcal
    144 kcal
  • Proteinmore is better
    10.45 g
    17.27 gWIN
  • Carbohydrate
    4.76 g
    2.78 g
  • Fibermore is better
    0 g
    2.3 gWIN
  • Total sugarsless is better
    4 g
    —
  • Total fat
    2.27 g
    8.72 g
  • Saturated fatless is better
    WIN1.24 g
    1.26 g
  • Sodiumless is better
    308 mg
    14 mgWIN
  • Potassiummore is better
    125 mg
    237 mgWIN
  • Calciummore is better
    111 mg
    683 mgWIN
  • Ironmore is better
    0.13 mg
    2.66 mgWIN
  • Magnesiummore is better
    9 mg
    58 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.2 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.