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  6. Chicken fingers vs. Tofu

Chicken fingers vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between chicken fingers and tofu?

  • Chicken fingers are higher in vitamin B3, vitamin B6, vitamin B5, and phosphorus, yet tofu is higher in calcium, manganese, copper, and iron.
  • Tofu's daily need coverage for calcium is 67% more.
  • The glycemic index of tofu is lower.

We used Fast foods, chicken tenders and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Chicken fingers 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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
Tofu
Tofu
7
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 PotassiumPotassium +57.4%
Contains more PhosphorusPhosphorus +48.4%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +3917.6%
Contains more IronIron +264.4%
Contains more CopperCopper +447.8%
Contains more ZincZinc +121.1%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +418%
~equal in Selenium ~17.4µg

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 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
Tofu
Tofu
2
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 CVitamin C +450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +75.5%
Contains more Vitamin B3Vitamin B3 +2056.7%
Contains more Vitamin B5Vitamin B5 +835.3%
Contains more Vitamin B6Vitamin B6 +363%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +43.6%
Contains more FolateFolate +52.6%

All nutrients comparison - raw data values

Nutrient Chicken fingers Tofu DV% diff.
Calcium 17mg 683mg 67%
Vitamin B3 8.217mg 0.381mg 49%
Manganese 0.228mg 1.181mg 41%
Copper 0.069mg 0.378mg 34%
Sodium 769mg 14mg 33%
Vitamin B6 0.426mg 0.092mg 26%
Iron 0.73mg 2.66mg 24%
Vitamin B5 1.244mg 0.133mg 22%
Vitamin E 3.17mg 21%
Cholesterol 48mg 0mg 16%
Phosphorus 282mg 190mg 13%
Choline 43.7mg 8%
Zinc 0.71mg 1.57mg 8%
Fats 13.95g 8.72g 8%
Magnesium 28mg 58mg 7%
Vitamin K 8µg 7%
Vitamin B12 0.16µg 0µg 7%
Monounsaturated fat 4.83g 1.925g 7%
Starch 17.03g 7%
Saturated fat 2.493g 1.261g 6%
Polyunsaturated fat 5.783g 4.921g 6%
Vitamin B2 0.179mg 0.102mg 6%
Calories 271kcal 144kcal 6%
Carbs 17.25g 2.78g 5%
Vitamin B1 0.11mg 0.158mg 4%
Protein 19.22g 17.27g 4%
Fiber 1.2g 2.3g 4%
Potassium 373mg 237mg 4%
Folate 19µg 29µg 3%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Vitamin C 1.1mg 0.2mg 1%
Net carbs 16.05g 0.48g N/A
Sugar 0.4g N/A
Vitamin A 3µg 0%
Selenium 17.5µg 17.4µg 0%
Trans fat 0.052g 0g N/A
Tryptophan 0.222mg 0.235mg 0%
Threonine 0.803mg 0.785mg 0%
Isoleucine 0.845mg 0.849mg 0%
Leucine 1.553mg 1.392mg 0%
Lysine 1.616mg 0.883mg 0%
Methionine 0.518mg 0.211mg 0%
Phenylalanine 1.437mg 0.835mg 0%
Valine 0.908mg 0.87mg 0%
Histidine 0.655mg 0.431mg 0%
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.439g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 g
Tofu
Tofu
1
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 +11.3%
Contains more FatsFats +60%
Contains more CarbsCarbs +520.5%
Contains more OtherOther +110%
Contains more WaterWater +49.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 g
Tofu
Tofu
1
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 +150.9%
Contains more Poly. FatPolyunsaturated fat +17.5%
Contains less Sat. FatSaturated fat -49.4%

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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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.