Cheese CottagevsTofu Firm (Raw)
Cheese Cottage has 84 calories and 11g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Tofu Firm (Raw) has more protein, Cheese Cottage is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Cottage vs Tofu Firm (Raw)
Go with Cheese Cottage at just 84 kcal per 100g — 42% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw)'s natural fat (8.7g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Cheese Cottage packs 11g of protein per 100g (52% of calories from protein) — the better pick for muscle growth and recovery.
Tofu Firm (Raw) is the heart-friendlier option with less sodium, more potassium.
Tofu Firm (Raw) provides 237mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Cottage Lowfat 2% Milkfat | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 84kcal4% | 144kcal7% | <0.1kcal |
| Protein | 11g22% | 17g35% | <0.1g |
| Total Fat | 2.3g3% | 8.7g11% | <0.1g |
| Saturated Fat | 1.3g6% | 1.3g6% | — |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.3g2% | 2.8g1% | +1.5g |
| Dietary Fiber | — | 2.3g8% | — |
| ✨Vitamins | |||
| Vitamin A | 69mcg8% | — | — |
| Vitamin C | — | 0.20mg0% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | <0.1mg1% | — | — |
| Vitamin B6 | <0.1mg3% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 0.42mcg18% | 0mcg0% | +0.42mcg |
| Folate | 10mcg3% | 29mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | 0.23mg18% | 0.10mg8% | +0.13mg |
| Niacin (B3) | <0.1mg1% | 0.38mg2% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 321mg14% | 14mg1% | +307mg |
| Calcium | 103mg8% | 683mg53% | <0.1mg |
| Iron | 0.13mg1% | 2.7mg15% | <0.1mg |
| Potassium | 120mg3% | 237mg5% | <0.1mg |
| Phosphorus | 148mg12% | 190mg15% | <0.1mg |
| Magnesium | 8.9mg2% | 58mg14% | <0.1mg |
| Zinc | 0.61mg6% | 1.6mg14% | <0.1mg |
| Copper | <0.1mg3% | 0.38mg42% | <0.1mg |
| Manganese | <0.1mg1% | 1.2mg51% | <0.1mg |
| Selenium | 15mcg27% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cheese Cottage is significantly lower in calories at just 84 kcal per 100g compared to 144 kcal for Tofu Firm (Raw) — that's 71% fewer calories, making Cheese Cottage the better choice for calorie-conscious diets.
Protein: Tofu Firm (Raw) has more protein per 100g (17.3g vs 11g), but Cheese Cottage delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tofu Firm (Raw) has more fat (8.72g vs 2.3g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Cheese Cottage: 0.42mcg vs 0mcg), Thiamin (B1) (Tofu Firm (Raw): 0.158mg vs 0.02mg), Niacin (B3) (Tofu Firm (Raw): 0.381mg vs 0.09mg).
Key Minerals: Notable mineral differences include Manganese (Tofu Firm (Raw): 1.18mg vs 0.015mg), Sodium (Cheese Cottage: 321mg vs 14mg), Iron (Tofu Firm (Raw): 2.66mg vs 0.13mg).
Diet Suitability: Both fit a low-carb or keto diet. Cheese Cottage fits a low-fat diet. Tofu Firm (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Cottage or Tofu Firm (Raw)?
- Tofu Firm (Raw) has more protein with 17.3g per 100g compared to 11g for Cheese Cottage.
- Which is lower in calories, Cheese Cottage or Tofu Firm (Raw)?
- Cheese Cottage is lower in calories with 84 kcal per 100g versus 144 kcal.
- Is Cheese Cottage or Tofu Firm (Raw) healthier?
- It depends on your goals. Cheese Cottage has 84 calories and 11g protein per 100g, while Tofu Firm (Raw) has 144 calories and 17.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Cottage or Tofu Firm (Raw)?
- Cheese Cottage is leaner with 2.3g of fat per 100g compared to 8.72g.