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  6. Chicken soup vs. Tofu

Chicken soup vs. Tofu — In-Depth Nutrition Comparison

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How are chicken soup and tofu different?

  • Chicken soup is richer in vitamin B3, while tofu is higher in calcium, copper, iron, selenium, phosphorus, zinc, magnesium, vitamin B1, and fiber.
  • Tofu covers your daily need for calcium, 68% more than chicken soup.
  • Chicken soup contains 4 times more vitamin B3 than tofu. Chicken soup contains 1.584mg of vitamin B3, while tofu contains 0.381mg.
  • Chicken soup has a higher glycemic index (52) than tofu (15).

Soup, stock, chicken, home-prepared and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Chicken soup 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Tofu
Tofu
10
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 MagnesiumMagnesium +1350%
Contains more CalciumCalcium +22666.7%
Contains more PotassiumPotassium +125.7%
Contains more IronIron +1166.7%
Contains more CopperCopper +600%
Contains more ZincZinc +1021.4%
Contains more PhosphorusPhosphorus +603.7%
Contains less SodiumSodium -90.2%
Contains more SeleniumSelenium +690.9%

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Tofu
Tofu
5
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +315.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +351.4%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B6Vitamin B6 +50.8%
Contains more FolateFolate +480%
~equal in Vitamin C ~0.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chicken soup Tofu DV% diff.
Calcium 3mg 683mg 68%
Manganese 1.181mg 51%
Copper 0.054mg 0.378mg 36%
Polyunsaturated fat 0.213g 4.921g 31%
Iron 0.21mg 2.66mg 31%
Protein 2.52g 17.27g 30%
Selenium 2.2µg 17.4µg 28%
Phosphorus 27mg 190mg 23%
Magnesium 4mg 58mg 13%
Zinc 0.14mg 1.57mg 13%
Fats 1.2g 8.72g 12%
Vitamin B1 0.035mg 0.158mg 10%
Fiber 0g 2.3g 9%
Vitamin B3 1.584mg 0.381mg 8%
Sodium 143mg 14mg 6%
Folate 5µg 29µg 6%
Calories 36kcal 144kcal 5%
Saturated fat 0.321g 1.261g 4%
Potassium 105mg 237mg 4%
Monounsaturated fat 0.582g 1.925g 3%
Vitamin B5 0.133mg 3%
Vitamin B6 0.061mg 0.092mg 2%
Choline 9.2mg 2%
Cholesterol 3mg 0mg 1%
Vitamin B2 0.085mg 0.102mg 1%
Vitamin C 0.2mg 0.2mg 0%
Carbs 3.53g 2.78g 0%
Net carbs 3.53g 0.48g N/A
Sugar 1.58g N/A
Vitamin A 1µg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.2µg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Tofu
Tofu
3
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 CarbsCarbs +27%
Contains more WaterWater +32%
Contains more ProteinProtein +585.3%
Contains more FatsFats +626.7%
Contains more OtherOther +133.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 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 less Sat. FatSaturated fat -74.5%
Contains more Mono. FatMonounsaturated fat +230.8%
Contains more Poly. FatPolyunsaturated fat +2210.3%

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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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.