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  6. Chicken fingers vs. Tofu

Chicken fingers vs. Tofu — In-Depth Nutrition Comparison

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How are Chicken fingers and Tofu different?

  • Chicken fingers are richer in Vitamin B3, Vitamin B6, Phosphorus, Vitamin B5, and Vitamin E , while Tofu is higher in Iron, Calcium, and Manganese.
  • Tofu covers your daily need of Iron 58% more than Chicken fingers.

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

Infographic

Chicken fingers 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.
Chicken fingers
Chicken fingers
3
:
7
Tofu
Tofu
Contains more Phosphorus +190.7%
Contains more Potassium +208.3%
Contains more Selenium +96.6%
Contains more Calcium +1958.8%
Contains more Iron +634.2%
Contains less Sodium -99.1%
Contains more Zinc +12.7%
Contains more Copper +179.7%
Contains more Manganese +165.4%
Equal in Magnesium - 30
Chicken fingers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 28% 20% 121% 33% 101% 20% 24% 30% 96%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +190.7%
Contains more Potassium +208.3%
Contains more Selenium +96.6%
Contains more Calcium +1958.8%
Contains more Iron +634.2%
Contains less Sodium -99.1%
Contains more Zinc +12.7%
Contains more Copper +179.7%
Contains more Manganese +165.4%
Equal in Magnesium - 30

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.
Chicken fingers
Chicken fingers
11
:
1
Tofu
Tofu
Contains more Vitamin E +31600%
Contains more Vitamin D +∞%
Contains more Vitamin C +1000%
Contains more Vitamin B1 +35.8%
Contains more Vitamin B2 +244.2%
Contains more Vitamin B3 +4113.8%
Contains more Vitamin B5 +1729.4%
Contains more Vitamin B6 +806.4%
Contains more Folate +26.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +233.3%
Contains more Vitamin A +672.7%
Chicken fingers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 64% 6% 4% 28% 42% 155% 75% 99% 15% 20% 20%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +31600%
Contains more Vitamin D +∞%
Contains more Vitamin C +1000%
Contains more Vitamin B1 +35.8%
Contains more Vitamin B2 +244.2%
Contains more Vitamin B3 +4113.8%
Contains more Vitamin B5 +1729.4%
Contains more Vitamin B6 +806.4%
Contains more Folate +26.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +233.3%
Contains more Vitamin A +672.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken fingers
Chicken fingers
4
:
1
Tofu
Tofu
Contains more Protein +137.9%
Contains more Fats +191.8%
Contains more Carbs +822.5%
Contains more Other +308.3%
Contains more Water +81.3%
Chicken fingers
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
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 Protein +137.9%
Contains more Fats +191.8%
Contains more Carbs +822.5%
Contains more Other +308.3%
Contains more Water +81.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken fingers
Chicken fingers
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +357.4%
Contains more Polyunsaturated fat +114.3%
Contains less Saturated Fat -72.3%
Chicken fingers
19% 37% 44%
Saturated Fat: 2.493 g
Monounsaturated Fat: 4.83 g
Polyunsaturated fat: 5.783 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +357.4%
Contains more Polyunsaturated fat +114.3%
Contains less Saturated Fat -72.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken fingers Tofu
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chicken fingers Tofu Opinion
Net carbs 16.05g 1.57g Chicken fingers
Protein 19.22g 8.08g Chicken fingers
Fats 13.95g 4.78g Chicken fingers
Carbs 17.25g 1.87g Chicken fingers
Calories 271kcal 76kcal Chicken fingers
Starch 17.03g Chicken fingers
Sugar 0.4g 0.62g Chicken fingers
Fiber 1.2g 0.3g Chicken fingers
Calcium 17mg 350mg Tofu
Iron 0.73mg 5.36mg Tofu
Magnesium 28mg 30mg Tofu
Phosphorus 282mg 97mg Chicken fingers
Potassium 373mg 121mg Chicken fingers
Sodium 769mg 7mg Tofu
Zinc 0.71mg 0.8mg Tofu
Copper 0.069mg 0.193mg Tofu
Manganese 0.228mg 0.605mg Tofu
Selenium 17.5µg 8.9µg Chicken fingers
Vitamin A 11IU 85IU Tofu
Vitamin A RAE 3µg Chicken fingers
Vitamin E 3.17mg 0.01mg Chicken fingers
Vitamin D 7IU 0IU Chicken fingers
Vitamin D 0.2µg 0µg Chicken fingers
Vitamin C 1.1mg 0.1mg Chicken fingers
Vitamin B1 0.11mg 0.081mg Chicken fingers
Vitamin B2 0.179mg 0.052mg Chicken fingers
Vitamin B3 8.217mg 0.195mg Chicken fingers
Vitamin B5 1.244mg 0.068mg Chicken fingers
Vitamin B6 0.426mg 0.047mg Chicken fingers
Folate 19µg 15µg Chicken fingers
Vitamin B12 0.16µg 0µg Chicken fingers
Vitamin K 8µg 2.4µg Chicken fingers
Tryptophan 0.222mg 0.12mg Chicken fingers
Threonine 0.803mg 0.402mg Chicken fingers
Isoleucine 0.845mg 0.435mg Chicken fingers
Leucine 1.553mg 0.713mg Chicken fingers
Lysine 1.616mg 0.452mg Chicken fingers
Methionine 0.518mg 0.108mg Chicken fingers
Phenylalanine 1.437mg 0.428mg Chicken fingers
Valine 0.908mg 0.446mg Chicken fingers
Histidine 0.655mg 0.221mg Chicken fingers
Cholesterol 48mg 0mg Tofu
Trans Fat 0.052g 0g Tofu
Saturated Fat 2.493g 0.691g Tofu
Omega-3 - DHA 0.002g 0g Chicken fingers
Omega-3 - DPA 0.003g 0g Chicken fingers
Monounsaturated Fat 4.83g 1.056g Chicken fingers
Polyunsaturated fat 5.783g 2.699g Chicken fingers
Omega-6 - Eicosadienoic acid 0.007g Chicken fingers
Omega-6 - Linoleic acid 5.439g Chicken fingers
Omega-6 - Gamma-linoleic acid 0.015g Chicken fingers
Omega-3 - ALA 0.211g Chicken fingers
Omega-6 - Dihomo-gamma-linoleic acid 0.008g Chicken fingers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken fingers Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Chicken fingers
6%
Tofu
Minerals Daily Need Coverage Score
47%
Chicken fingers
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 762mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.802g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Chicken fingers
Chicken fingers is lower in Sugar (difference - 0.22g)
Which food is richer in vitamins?
Chicken fingers
Chicken fingers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/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.