Which is better Protein option: Tofu vs. Cottage Cheese?

Better Source Of Protein

Today we are going to tell you the difference between Cottage cheese and Tofu. Now as you all know that Cheese is made from milk, First of all, milk is boiled, and then vinegar or lemon is added to the milk. We have seen our mother making cheese in our house. Now, on the other hand, Tofu is made from soy. Both are vegetarian food. Anyone can easily have them in their diet. Both are the good source of protein. Here we will demonstrate you all the similarities and differences of nutrients in them; you can pick them as per your goal.

Which is better protein option: Tofu vs. Cheese?

Cottage Cheese

In the cottage, cheese calcium is almost double of Tofu. It contains protein and accompanying it is extra fat. To balance hemoglobin in our body, our body needs iron. So cheese fulfills that need of our body by providing iron. It can be taken in muscle gain program.

Nutritional Facts:

In 100gm of cottage cheese contains 98 calories.

Total Fat 4.3 g (6%)            Saturated Fat 1.7 g      (8%)      
Polyunsaturated fat 0.1 g     Monounsaturated fat 0.8 gm
Cholesterol 17 mg    5% Sodium 364 mg    15%
Dietary fiber 0 g    0% Sugar 2.7 g    
Total Carbohydrate 3.4 g 1% Vitamin D 0%
Vitamin A    2%     Calcium    8%    
Vitamin B-12    6%     Iron    0%
Vitamin C    0% Vitamin B-6 0%
Magnesium    2% Protein 11 g (22%)
Potassium 104 mg 2%

Many people are lactose intolerant, now for them, it is tough to have cheese, so, they can switch to tofu if in the case of any such kind of problem. Tofu is the better choice for them in that case. Now the other condition is, do not deep fry it because it already contains fats, and added oil with it can lead to blood pressure or heart problem.


 100 gm of Tofu contains 8gm of protein and 3gm of fat. In this fat is very less. In this calories are less. Tofu can be used in fat loss program due to low-calorie food.

You can easily have these in daily diet; there is no need to worry about any hormone production like estrogen. It is best for weight loss.

Nutritional Facts:

100 gm of it contains 76 calories

Protein 8 g (16%) Total Fat 4.8 g    (7%)
Saturated Fat 0.7 g    3% Polyunsaturated Fat 2.7 g    
Monounsaturated Fat 1.1 g     Cholesterol 0 mg    0%
Dietary Fiber 0.3 g 1% Sodium 7 mg    0%
Potassium 121 mg    3% Total Carbohydrate 1.9 g    0%
Calcium 35% Iron 30% Vitamin A    1%    
Vitamin D    0%     Vitamin B-12    0%    
Magnesium    7% Vitamin C    0%
Vitamin B-6    0%

Both of these are a good source of protein and also have the very minimal amount of carbs in them. It all depends on your body goal or any food problem. If you are vegetarian, then you must add these to your diet. Tofu is used in more amounts in big countries like USA, Canada. So, that was all about which is better protein option: Tofu vs. Cheese? For more stuff like this. Please Stay Connected 🙂