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  6. Tofu vs. Chicken meat

Tofu vs. Chicken meat — In-Depth Nutrition Comparison

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What are the main differences between tofu and chicken meat?

  • Tofu is richer in iron, calcium, manganese, and copper, while chicken meat is higher in vitamin B3, selenium, vitamin B6, and vitamin B5.
  • Chicken meat's daily need coverage for vitamin B3 is 52% higher.
  • Chicken meat has 30 times less manganese than tofu. Tofu has 0.605mg of manganese, while chicken meat has 0.02mg.
  • Tofu is lower in saturated fat.
  • Tofu has a higher glycemic index (15) than chicken meat (0).

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

Infographic

Tofu vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
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%
Contains more PotassiumPotassium +84.3%
Contains more ZincZinc +142.5%
Contains more PhosphorusPhosphorus +87.6%
Contains more SeleniumSelenium +168.5%

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
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more FolateFolate +200%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~2.4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.2%
Contains more OtherOther +-305.7%
Contains more ProteinProtein +237.9%
Contains more FatsFats +184.5%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +405.7%
~equal in Polyunsaturated fat ~2.97g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Chicken meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Chicken meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
36%
Chicken meat
Minerals Daily Need Coverage Score
59%
Tofu
38%
Chicken meat

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 75mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 3.099g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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