Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu, fried
  5. Compare
  6. Tofu, fried vs. Chicken breast

Tofu, fried vs. Chicken breast — In-Depth Nutrition Comparison

Compare

Important differences between tofu, fried and chicken breast

  • Tofu, fried has more manganese, iron, copper, calcium, and fiber; however, chicken breast has more vitamin B3, vitamin B6, vitamin B5, and vitamin B12.
  • Chicken breast's daily need coverage for vitamin B3 is 92% more.

The food varieties used in the comparison are Tofu, fried and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

Tofu, fried vs Chicken breast 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 43% 112% 13% 183% 133% 54% 123% 2.1% 195% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 4.8% 24% 43% 18% 29% 105% 10% 2.7% 143%
Contains more MagnesiumMagnesium +93.5%
Contains more CalciumCalcium +2225%
Contains more IronIron +327.2%
Contains more CopperCopper +637%
Contains more ZincZinc +84.3%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -79.7%
Contains more ManganeseManganese +7019%
Contains more PotassiumPotassium +89%
~equal in Selenium ~26.2µg

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 0% 0.33% 0.8% 0% 43% 12% 1.9% 8.4% 23% 0% 20% 20%
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 0% 2.3% 8.4% 1.5% 20% 29% 277% 62% 148% 46% 6% 3%
Contains more Vitamin B1Vitamin B1 +115.2%
Contains more Vitamin KVitamin K +225%
Contains more FolateFolate +575%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +14682%
Contains more Vitamin B5Vitamin B5 +642.9%
Contains more Vitamin B6Vitamin B6 +546.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tofu, fried Chicken breast DV% diff.
Vitamin B3 0.1mg 14.782mg 92%
Polyunsaturated fat 11.39g 1.07g 69%
Manganese 1.495mg 0.021mg 64%
Iron 4.87mg 1.14mg 47%
Vitamin B6 0.099mg 0.64mg 42%
Copper 0.398mg 0.054mg 38%
Calcium 372mg 16mg 36%
Cholesterol 0mg 91mg 30%
Protein 18.82g 33.44g 29%
Fats 20.18g 4.71g 24%
Vitamin B5 0.14mg 1.04mg 18%
Fiber 3.9g 0g 16%
Vitamin B12 0µg 0.37µg 15%
Zinc 1.99mg 1.08mg 8%
Vitamin B1 0.17mg 0.079mg 8%
Magnesium 60mg 31mg 7%
Saturated fat 2.918g 1.29g 7%
Monounsaturated fat 4.456g 1.72g 7%
Phosphorus 287mg 246mg 6%
Vitamin B2 0.05mg 0.125mg 6%
Folate 27µg 4µg 6%
Vitamin K 7.8µg 2.4µg 5%
Calories 270kcal 187kcal 4%
Potassium 146mg 276mg 4%
Selenium 28.5µg 26.2µg 4%
Carbs 8.86g 0.51g 3%
Sodium 16mg 79mg 3%
Vitamin E 0.04mg 0.42mg 3%
Choline 106.3mg 95.9mg 2%
Vitamin D 0 IU 5 IU 1%
Vitamin A 1µg 7µg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 4.96g 0.51g N/A
Sugar 2.72g 0g N/A
Tryptophan 0.268mg 0.39mg 0%
Threonine 0.701mg 1.412mg 0%
Isoleucine 0.852mg 1.765mg 0%
Leucine 1.306mg 2.509mg 0%
Lysine 1.131mg 2.836mg 0%
Methionine 0.22mg 0.925mg 0%
Phenylalanine 0.837mg 1.328mg 0%
Valine 0.867mg 1.659mg 0%
Histidine 0.499mg 1.037mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 20% 9% 51%
Protein: 18.82 g
Fats: 20.18 g
Carbs: 8.86 g
Water: 50.52 g
Other: 1.62 g
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more FatsFats +328.5%
Contains more CarbsCarbs +1637.3%
Contains more OtherOther +43.4%
Contains more ProteinProtein +77.7%
Contains more WaterWater +19.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.918 g
Monounsaturated fat: Mono. Fat 4.456 g
Polyunsaturated fat: Poly. Fat 11.39 g
32% 42% 26%
Saturated fat: Sat. Fat 1.29 g
Monounsaturated fat: Mono. Fat 1.72 g
Polyunsaturated fat: Poly. Fat 1.07 g
Contains more Mono. FatMonounsaturated fat +159.1%
Contains more Poly. FatPolyunsaturated fat +964.5%
Contains less Sat. FatSaturated fat -55.8%

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. Tofu, fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172451/nutrients
  2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.