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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 for iron, 58% more than chicken fingers.
  • Chicken fingers have a higher glycemic index (46) than tofu (15).

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.
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
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 +208.3%
Contains more PhosphorusPhosphorus +190.7%
Contains more SeleniumSelenium +96.6%
Contains more CalciumCalcium +1958.8%
Contains more IronIron +634.2%
Contains more CopperCopper +179.7%
Contains more ZincZinc +12.7%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +165.4%
~equal in Magnesium ~30mg

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
0
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 CVitamin C +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +31600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +35.8%
Contains more Vitamin B2Vitamin B2 +244.2%
Contains more Vitamin B3Vitamin B3 +4113.8%
Contains more Vitamin B5Vitamin B5 +1729.4%
Contains more Vitamin B6Vitamin B6 +806.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +233.3%
Contains more FolateFolate +26.7%
Contains more CholineCholine +51.7%

All nutrients comparison - raw data values

Nutrient Chicken fingers Tofu DV% diff.
Iron 0.73mg 5.36mg 58%
Vitamin B3 8.217mg 0.195mg 50%
Calcium 17mg 350mg 33%
Sodium 769mg 7mg 33%
Vitamin B6 0.426mg 0.047mg 29%
Phosphorus 282mg 97mg 26%
Vitamin B5 1.244mg 0.068mg 24%
Protein 19.22g 8.08g 22%
Polyunsaturated fat 5.783g 2.699g 21%
Vitamin E 3.17mg 0.01mg 21%
Cholesterol 48mg 0mg 16%
Selenium 17.5µg 8.9µg 16%
Manganese 0.228mg 0.605mg 16%
Fats 13.95g 4.78g 14%
Copper 0.069mg 0.193mg 14%
Vitamin B2 0.179mg 0.052mg 10%
Calories 271kcal 76kcal 10%
Monounsaturated fat 4.83g 1.056g 9%
Saturated fat 2.493g 0.691g 8%
Potassium 373mg 121mg 7%
Vitamin B12 0.16µg 0µg 7%
Starch 17.03g 7%
Vitamin K 8µg 2.4µg 5%
Carbs 17.25g 1.87g 5%
Fiber 1.2g 0.3g 4%
Choline 43.7mg 28.8mg 3%
Vitamin B1 0.11mg 0.081mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Folate 19µg 15µg 1%
Zinc 0.71mg 0.8mg 1%
Vitamin C 1.1mg 0.1mg 1%
Net carbs 16.05g 1.57g N/A
Magnesium 28mg 30mg 0%
Sugar 0.4g 0.62g N/A
Vitamin A 3µg 0%
Trans fat 0.052g 0g N/A
Tryptophan 0.222mg 0.12mg 0%
Threonine 0.803mg 0.402mg 0%
Isoleucine 0.845mg 0.435mg 0%
Leucine 1.553mg 0.713mg 0%
Lysine 1.616mg 0.452mg 0%
Methionine 0.518mg 0.108mg 0%
Phenylalanine 1.437mg 0.428mg 0%
Valine 0.908mg 0.446mg 0%
Histidine 0.655mg 0.221mg 0%
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0.003g 0g 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
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 +137.9%
Contains more FatsFats +191.8%
Contains more CarbsCarbs +822.5%
Contains more OtherOther +308.3%
Contains more WaterWater +81.3%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +357.4%
Contains more Poly. FatPolyunsaturated fat +114.3%
Contains less Sat. FatSaturated fat -72.3%

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.