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  6. Barbecue chicken vs. Tofu

Barbecue chicken vs. Tofu — In-Depth Nutrition Comparison

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How are barbecue chicken and tofu different?

  • Barbecue chicken is richer in vitamin B3, selenium, vitamin B12, and phosphorus, while tofu is higher in iron, calcium, and manganese.
  • Tofu covers your daily need for iron, 55% more than barbecue chicken.

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

Infographic

Barbecue chicken vs Tofu infographic
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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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +110.7%
Contains more ZincZinc +122.5%
Contains more PhosphorusPhosphorus +124.7%
Contains more SeleniumSelenium +147.2%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +2087.5%
Contains more IronIron +464.2%
Contains more CopperCopper +150.6%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +12000%

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
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B2Vitamin B2 +336.5%
Contains more Vitamin B3Vitamin B3 +2839.5%
Contains more Vitamin B5Vitamin B5 +123.5%
Contains more Vitamin B6Vitamin B6 +306.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +118.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +87.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Barbecue chicken Tofu DV% diff.
Iron 0.95mg 5.36mg 55%
Cholesterol 127mg 0mg 42%
Vitamin B3 5.732mg 0.195mg 35%
Calcium 16mg 350mg 33%
Protein 22.51g 8.08g 29%
Manganese 0.005mg 0.605mg 26%
Selenium 22µg 8.9µg 24%
Vitamin B12 0.47µg 0µg 20%
Phosphorus 218mg 97mg 17%
Fats 15.08g 4.78g 16%
Saturated fat 3.927g 0.691g 15%
Sodium 335mg 7mg 14%
Copper 0.077mg 0.193mg 13%
Monounsaturated fat 6.446g 1.056g 13%
Vitamin B2 0.227mg 0.052mg 13%
Vitamin B6 0.191mg 0.047mg 11%
Zinc 1.78mg 0.8mg 9%
Calories 226kcal 76kcal 8%
Choline 62.9mg 28.8mg 6%
Polyunsaturated fat 2.038g 2.699g 4%
Potassium 255mg 121mg 4%
Vitamin E 0.46mg 0.01mg 3%
Vitamin A 20µg 2%
Vitamin B1 0.055mg 0.081mg 2%
Vitamin B5 0.152mg 0.068mg 2%
Magnesium 21mg 30mg 2%
Vitamin K 0µg 2.4µg 2%
Folate 8µg 15µg 2%
Fiber 0g 0.3g 1%
Carbs 0.12g 1.87g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0.12g 1.57g N/A
Sugar 0.12g 0.62g N/A
Trans fat 0.078g 0g N/A
Tryptophan 0.173mg 0.12mg 0%
Threonine 0.657mg 0.402mg 0%
Isoleucine 0.853mg 0.435mg 0%
Leucine 1.549mg 0.713mg 0%
Lysine 1.75mg 0.452mg 0%
Methionine 0.565mg 0.108mg 0%
Phenylalanine 0.69mg 0.428mg 0%
Valine 0.935mg 0.446mg 0%
Histidine 0.592mg 0.221mg 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
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +178.6%
Contains more FatsFats +215.5%
Contains more OtherOther +22.2%
Contains more CarbsCarbs +1458.3%
Contains more WaterWater +37.7%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +510.4%
Contains less Sat. FatSaturated fat -82.4%
Contains more Poly. FatPolyunsaturated fat +32.4%

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/172476/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.