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  6. Chicken meat vs. Tofu

Chicken meat vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between chicken meat and tofu?

  • Chicken meat is richer in vitamin B3, selenium, vitamin B6, and vitamin B5, while tofu is higher in iron, calcium, manganese, and copper.
  • Chicken meat's daily need coverage for vitamin B3 is 52% higher.
  • Tofu has a higher glycemic index (15) than chicken meat (0).

We used Chicken, broilers or fryers, meat, and skin, cooked, roasted and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
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 +84.3%
Contains more ZincZinc +142.5%
Contains more PhosphorusPhosphorus +87.6%
Contains more SeleniumSelenium +168.5%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +2233.3%
Contains more IronIron +325.4%
Contains more CopperCopper +192.4%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +2925%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
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 0.33% 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 +2600%
Contains more Vitamin B2Vitamin B2 +223.1%
Contains more Vitamin B3Vitamin B3 +4252.3%
Contains more Vitamin B5Vitamin B5 +1414.7%
Contains more Vitamin B6Vitamin B6 +751.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +128.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Chicken meat Tofu DV% diff.
Vitamin B3 8.487mg 0.195mg 52%
Iron 1.26mg 5.36mg 51%
Protein 27.3g 8.08g 38%
Calcium 15mg 350mg 34%
Cholesterol 88mg 0mg 29%
Selenium 23.9µg 8.9µg 27%
Vitamin B6 0.4mg 0.047mg 27%
Manganese 0.02mg 0.605mg 25%
Vitamin B5 1.03mg 0.068mg 19%
Fats 13.6g 4.78g 14%
Copper 0.066mg 0.193mg 14%
Saturated fat 3.79g 0.691g 14%
Vitamin B12 0.3µg 0µg 13%
Phosphorus 182mg 97mg 12%
Monounsaturated fat 5.34g 1.056g 11%
Zinc 1.94mg 0.8mg 10%
Vitamin B2 0.168mg 0.052mg 9%
Calories 239kcal 76kcal 8%
Choline 65.9mg 28.8mg 7%
Vitamin A 48µg 5%
Folate 5µg 15µg 3%
Sodium 82mg 7mg 3%
Potassium 223mg 121mg 3%
Vitamin B1 0.063mg 0.081mg 2%
Polyunsaturated fat 2.97g 2.699g 2%
Magnesium 23mg 30mg 2%
Vitamin E 0.27mg 0.01mg 2%
Fiber 0g 0.3g 1%
Carbs 0g 1.87g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.62g N/A
Vitamin K 2.4µg 2.4µg 0%
Tryptophan 0.305mg 0.12mg 0%
Threonine 1.128mg 0.402mg 0%
Isoleucine 1.362mg 0.435mg 0%
Leucine 1.986mg 0.713mg 0%
Lysine 2.223mg 0.452mg 0%
Methionine 0.726mg 0.108mg 0%
Phenylalanine 1.061mg 0.428mg 0%
Valine 1.325mg 0.446mg 0%
Histidine 0.802mg 0.221mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Tofu
Tofu
3
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 +237.9%
Contains more FatsFats +184.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.2%
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 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 +405.7%
Contains less Sat. FatSaturated fat -81.8%
~equal in Polyunsaturated fat ~2.699g

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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.