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Chicken sandwich vs. Tofu — In-Depth Nutrition Comparison

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How are chicken sandwich and tofu different?

  • Chicken sandwich is richer in vitamin B3, vitamin B6, vitamin B5, and vitamin B2, while tofu is higher in calcium, manganese, copper, and iron.
  • Tofu covers your daily need for calcium, 63% more than chicken sandwich.
  • Chicken sandwich has a higher glycemic index (74) than tofu (15).

Fast foods, chicken fillet sandwich, plain with pickles and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Chicken sandwich 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
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 SeleniumSelenium +14.4%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +1077.6%
Contains more IronIron +50.3%
Contains more CopperCopper +464.2%
Contains more ZincZinc +157.4%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +439.3%
~equal in Potassium ~237mg
~equal in Phosphorus ~190mg

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +45.6%
Contains more Vitamin B2Vitamin B2 +194.1%
Contains more Vitamin B3Vitamin B3 +1926.2%
Contains more Vitamin B5Vitamin B5 +802.3%
Contains more Vitamin B6Vitamin B6 +316.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.1%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Chicken sandwich Tofu DV% diff.
Calcium 58mg 683mg 63%
Vitamin B3 7.72mg 0.381mg 46%
Manganese 0.219mg 1.181mg 42%
Copper 0.067mg 0.378mg 35%
Sodium 753mg 14mg 32%
Vitamin B6 0.383mg 0.092mg 22%
Vitamin B5 1.2mg 0.133mg 21%
Vitamin E 2.41mg 16%
Vitamin B2 0.3mg 0.102mg 15%
Polyunsaturated fat 3.177g 4.921g 12%
Cholesterol 35mg 0mg 12%
Iron 1.77mg 2.66mg 11%
Zinc 0.61mg 1.57mg 9%
Magnesium 24mg 58mg 8%
Vitamin K 8.5µg 7%
Starch 16.5g 7%
Carbs 20.89g 2.78g 6%
Choline 35.3mg 6%
Monounsaturated fat 4.481g 1.925g 6%
Vitamin B1 0.23mg 0.158mg 6%
Vitamin B12 0.13µg 0µg 5%
Folate 47µg 29µg 5%
Calories 250kcal 144kcal 5%
Selenium 19.9µg 17.4µg 5%
Fats 11.19g 8.72g 4%
Fiber 1.4g 2.3g 4%
Saturated fat 2.123g 1.261g 4%
Protein 16.28g 17.27g 2%
Fructose 0.97g 1%
Vitamin C 0.8mg 0.2mg 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Phosphorus 185mg 190mg 1%
Net carbs 19.49g 0.48g N/A
Potassium 245mg 237mg 0%
Sugar 3.64g N/A
Vitamin A 3µg 0%
Trans fat 0.03g 0g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Tofu
Tofu
2
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 FatsFats +28.3%
Contains more CarbsCarbs +651.4%
Contains more OtherOther +92.9%
Contains more WaterWater +42.7%
~equal in Protein ~17.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Tofu
Tofu
2
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 +132.8%
Contains less Sat. FatSaturated fat -40.6%
Contains more Poly. FatPolyunsaturated fat +54.9%

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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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.