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  6. Tofu vs. Chicken fingers

Tofu vs. Chicken fingers — In-Depth Nutrition Comparison

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How are tofu and chicken fingers different?

  • Tofu is richer in iron, calcium, and manganese, while chicken fingers are higher in vitamin B3, vitamin B6, phosphorus, vitamin B5, and vitamin E.
  • Tofu covers your daily need for iron, 58% more than chicken fingers.
  • Tofu contains 21 times more calcium than chicken fingers. Tofu contains 350mg of calcium, while chicken fingers contain 17mg.
  • Tofu is lower in sodium.
  • Chicken fingers have a higher glycemic index (46) than tofu (15).

Tofu, raw, regular, prepared with calcium sulfate and Fast foods, chicken tenders types were used in this article.

Infographic

Tofu vs Chicken fingers 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.
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%
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%
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%
Contains more PotassiumPotassium +208.3%
Contains more PhosphorusPhosphorus +190.7%
Contains more SeleniumSelenium +96.6%
~equal in Magnesium ~28mg

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.
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%
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%
Contains more Vitamin CVitamin C +1000%
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 Tofu Chicken fingers DV% diff.
Iron 5.36mg 0.73mg 58%
Vitamin B3 0.195mg 8.217mg 50%
Calcium 350mg 17mg 33%
Sodium 7mg 769mg 33%
Vitamin B6 0.047mg 0.426mg 29%
Phosphorus 97mg 282mg 26%
Vitamin B5 0.068mg 1.244mg 24%
Protein 8.08g 19.22g 22%
Polyunsaturated fat 2.699g 5.783g 21%
Vitamin E 0.01mg 3.17mg 21%
Cholesterol 0mg 48mg 16%
Selenium 8.9µg 17.5µg 16%
Manganese 0.605mg 0.228mg 16%
Fats 4.78g 13.95g 14%
Copper 0.193mg 0.069mg 14%
Vitamin B2 0.052mg 0.179mg 10%
Calories 76kcal 271kcal 10%
Monounsaturated fat 1.056g 4.83g 9%
Saturated fat 0.691g 2.493g 8%
Potassium 121mg 373mg 7%
Vitamin B12 0µg 0.16µg 7%
Starch 17.03g 7%
Vitamin K 2.4µg 8µg 5%
Carbs 1.87g 17.25g 5%
Fiber 0.3g 1.2g 4%
Choline 28.8mg 43.7mg 3%
Vitamin B1 0.081mg 0.11mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Folate 15µg 19µg 1%
Zinc 0.8mg 0.71mg 1%
Vitamin C 0.1mg 1.1mg 1%
Net carbs 1.57g 16.05g N/A
Magnesium 30mg 28mg 0%
Sugar 0.62g 0.4g N/A
Vitamin A 3µg 0%
Trans fat 0g 0.052g N/A
Tryptophan 0.12mg 0.222mg 0%
Threonine 0.402mg 0.803mg 0%
Isoleucine 0.435mg 0.845mg 0%
Leucine 0.713mg 1.553mg 0%
Lysine 0.452mg 1.616mg 0%
Methionine 0.108mg 0.518mg 0%
Phenylalanine 0.428mg 1.437mg 0%
Valine 0.446mg 0.908mg 0%
Histidine 0.221mg 0.655mg 0%
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0g 0.003g 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
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
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
Contains more WaterWater +81.3%
Contains more ProteinProtein +137.9%
Contains more FatsFats +191.8%
Contains more CarbsCarbs +822.5%
Contains more OtherOther +308.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 g
Contains less Sat. FatSaturated fat -72.3%
Contains more Mono. FatMonounsaturated fat +357.4%
Contains more Poly. FatPolyunsaturated fat +114.3%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.