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Plate
Cottage cheese
Cottage cheese1
VS
Firm tofu Leader
Firm tofu8

Firm tofu leads 8–1 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

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

Pick Cottage cheese for more protein.

Pick Firm tofu for more fiber, less saturated fat, 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
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN12.9 g
    11.99 g
  • Carbohydrate
    5.88 g
    1.93 g
  • Fibermore is better
    0 g
    1.6 gWIN
  • Total sugarsless is better
    4.94 g
    —
  • Total fat
    2.8 g
    6.06 g
  • Saturated fatless is better
    1.52 g
    0.88 gWIN
  • Sodiumless is better
    380.25 mg
    9.72 mgWIN
  • Potassiummore is better
    154.32 mg
    164.58 mgWIN
  • Calciummore is better
    137.04 mg
    474.31 mgWIN
  • Ironmore is better
    0.16 mg
    1.85 mgWIN
  • Magnesiummore is better
    11.11 mg
    40.28 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.14 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.

Cottage cheese vs Firm tofu · Foodatron