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  6. Barbecue chicken vs. Tofu

Barbecue chicken vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between barbecue chicken and tofu?

  • Barbecue chicken is higher in vitamin B3, vitamin B12, and vitamin B2, yet tofu is higher in calcium, manganese, copper, and iron.
  • Tofu's daily need coverage for calcium is 67% more.

We used Chicken, broiler, rotisserie, BBQ, thigh meat, and skin and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Barbecue chicken vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 23% 36% 26% 49% 93% 44% 0.65% 120%
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more ZincZinc +13.4%
Contains more PhosphorusPhosphorus +14.7%
Contains more SeleniumSelenium +26.4%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +4168.8%
Contains more IronIron +180%
Contains more CopperCopper +390.9%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +23520%
~equal in Potassium ~237mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6.7% 9.2% 0% 14% 52% 107% 9.1% 44% 59% 0% 6% 34%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +122.5%
Contains more Vitamin B3Vitamin B3 +1404.5%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin B6Vitamin B6 +107.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +187.3%
Contains more FolateFolate +262.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Barbecue chicken Tofu DV% diff.
Calcium 16mg 683mg 67%
Manganese 0.005mg 1.181mg 51%
Cholesterol 127mg 0mg 42%
Copper 0.077mg 0.378mg 33%
Vitamin B3 5.732mg 0.381mg 33%
Iron 0.95mg 2.66mg 21%
Vitamin B12 0.47µg 0µg 20%
Polyunsaturated fat 2.038g 4.921g 19%
Sodium 335mg 14mg 14%
Saturated fat 3.927g 1.261g 12%
Monounsaturated fat 6.446g 1.925g 11%
Choline 62.9mg 11%
Protein 22.51g 17.27g 10%
Vitamin B2 0.227mg 0.102mg 10%
Fats 15.08g 8.72g 10%
Fiber 0g 2.3g 9%
Vitamin B1 0.055mg 0.158mg 9%
Magnesium 21mg 58mg 9%
Vitamin B6 0.191mg 0.092mg 8%
Selenium 22µg 17.4µg 8%
Folate 8µg 29µg 5%
Calories 226kcal 144kcal 4%
Phosphorus 218mg 190mg 4%
Vitamin E 0.46mg 3%
Vitamin A 20µg 2%
Zinc 1.78mg 1.57mg 2%
Potassium 255mg 237mg 1%
Carbs 0.12g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0.12g 0.48g N/A
Sugar 0.12g N/A
Vitamin B5 0.152mg 0.133mg 0%
Trans fat 0.078g 0g N/A
Tryptophan 0.173mg 0.235mg 0%
Threonine 0.657mg 0.785mg 0%
Isoleucine 0.853mg 0.849mg 0%
Leucine 1.549mg 1.392mg 0%
Lysine 1.75mg 0.883mg 0%
Methionine 0.565mg 0.211mg 0%
Phenylalanine 0.69mg 0.835mg 0%
Valine 0.935mg 0.87mg 0%
Histidine 0.592mg 0.431mg 0%
Fructose 0.04g 0%
Omega-6 - Eicosadienoic acid 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 15% 61%
Protein: 22.51 g
Fats: 15.08 g
Carbs: 0.12 g
Water: 61.41 g
Other: 0.88 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +30.3%
Contains more FatsFats +72.9%
Contains more CarbsCarbs +2216.7%
Contains more WaterWater +13.7%
Contains more OtherOther +59.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 52% 16%
Saturated fat: Sat. Fat 3.927 g
Monounsaturated fat: Mono. Fat 6.446 g
Polyunsaturated fat: Poly. Fat 2.038 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +234.9%
Contains less Sat. FatSaturated fat -67.9%
Contains more Poly. FatPolyunsaturated fat +141.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Barbecue chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171127/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.