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  6. Tofu vs. Chicken sandwich

Tofu vs. Chicken sandwich — In-Depth Nutrition Comparison

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How are Tofu and Chicken sandwich different?

  • Tofu is higher in Iron, Calcium, and Manganese, however, Chicken sandwich is richer in Vitamin B3, Vitamin B6, Vitamin B5, Selenium, Vitamin B2, and Vitamin E .
  • Daily need coverage for Vitamin B3 from Chicken sandwich is 47% higher.
  • Tofu contains 6 times more Calcium than Chicken sandwich. While Tofu contains 350mg of Calcium, Chicken sandwich contains only 58mg.
  • Tofu has less Sodium.

Tofu, raw, regular, prepared with calcium sulfate and Fast foods, chicken fillet sandwich, plain with pickles are the varieties used in this article.

Infographic

Tofu vs Chicken sandwich 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
7
:
3
Chicken sandwich
Chicken sandwich
Contains more Calcium +503.4%
Contains more Iron +202.8%
Contains more Magnesium +25%
Contains less Sodium -99.1%
Contains more Zinc +31.1%
Contains more Copper +188.1%
Contains more Manganese +176.3%
Contains more Phosphorus +90.7%
Contains more Potassium +102.5%
Contains more Selenium +123.6%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Chicken sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 67% 18% 80% 22% 99% 17% 23% 29% 109%
Contains more Calcium +503.4%
Contains more Iron +202.8%
Contains more Magnesium +25%
Contains less Sodium -99.1%
Contains more Zinc +31.1%
Contains more Copper +188.1%
Contains more Manganese +176.3%
Contains more Phosphorus +90.7%
Contains more Potassium +102.5%
Contains more Selenium +123.6%

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
1
:
11
Chicken sandwich
Chicken sandwich
Contains more Vitamin A +165.6%
Contains more Vitamin E +24000%
Contains more Vitamin D +∞%
Contains more Vitamin C +700%
Contains more Vitamin B1 +184%
Contains more Vitamin B2 +476.9%
Contains more Vitamin B3 +3859%
Contains more Vitamin B5 +1664.7%
Contains more Vitamin B6 +714.9%
Contains more Folate +213.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +254.2%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Chicken sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 49% 3% 3% 58% 70% 145% 72% 89% 36% 17% 22%
Contains more Vitamin A +165.6%
Contains more Vitamin E +24000%
Contains more Vitamin D +∞%
Contains more Vitamin C +700%
Contains more Vitamin B1 +184%
Contains more Vitamin B2 +476.9%
Contains more Vitamin B3 +3859%
Contains more Vitamin B5 +1664.7%
Contains more Vitamin B6 +714.9%
Contains more Folate +213.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +254.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Chicken sandwich
Chicken sandwich
Contains more Water +72.8%
Contains more Protein +101.5%
Contains more Fats +134.1%
Contains more Carbs +1017.1%
Contains more Other +275%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Chicken sandwich
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
Contains more Water +72.8%
Contains more Protein +101.5%
Contains more Fats +134.1%
Contains more Carbs +1017.1%
Contains more Other +275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Chicken sandwich
Chicken sandwich
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +324.3%
Contains more Polyunsaturated fat +17.7%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Chicken sandwich
22% 46% 32%
Saturated Fat: 2.123 g
Monounsaturated Fat: 4.481 g
Polyunsaturated fat: 3.177 g
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +324.3%
Contains more Polyunsaturated fat +17.7%

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 sandwich
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Chicken sandwich Opinion
Net carbs 1.57g 19.49g Chicken sandwich
Protein 8.08g 16.28g Chicken sandwich
Fats 4.78g 11.19g Chicken sandwich
Carbs 1.87g 20.89g Chicken sandwich
Calories 76kcal 250kcal Chicken sandwich
Starch 16.5g Chicken sandwich
Fructose 0.97g Chicken sandwich
Sugar 0.62g 3.64g Tofu
Fiber 0.3g 1.4g Chicken sandwich
Calcium 350mg 58mg Tofu
Iron 5.36mg 1.77mg Tofu
Magnesium 30mg 24mg Tofu
Phosphorus 97mg 185mg Chicken sandwich
Potassium 121mg 245mg Chicken sandwich
Sodium 7mg 753mg Tofu
Zinc 0.8mg 0.61mg Tofu
Copper 0.193mg 0.067mg Tofu
Manganese 0.605mg 0.219mg Tofu
Selenium 8.9µg 19.9µg Chicken sandwich
Vitamin A 85IU 32IU Tofu
Vitamin A RAE 3µg Chicken sandwich
Vitamin E 0.01mg 2.41mg Chicken sandwich
Vitamin D 0IU 5IU Chicken sandwich
Vitamin D 0µg 0.1µg Chicken sandwich
Vitamin C 0.1mg 0.8mg Chicken sandwich
Vitamin B1 0.081mg 0.23mg Chicken sandwich
Vitamin B2 0.052mg 0.3mg Chicken sandwich
Vitamin B3 0.195mg 7.72mg Chicken sandwich
Vitamin B5 0.068mg 1.2mg Chicken sandwich
Vitamin B6 0.047mg 0.383mg Chicken sandwich
Folate 15µg 47µg Chicken sandwich
Vitamin B12 0µg 0.13µg Chicken sandwich
Vitamin K 2.4µg 8.5µg Chicken sandwich
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 0mg 35mg Tofu
Trans Fat 0g 0.03g Tofu
Saturated Fat 0.691g 2.123g Tofu
Omega-3 - DHA 0g 0.003g Chicken sandwich
Omega-3 - EPA 0g 0.003g Chicken sandwich
Omega-3 - DPA 0g 0.003g Chicken sandwich
Monounsaturated Fat 1.056g 4.481g Chicken sandwich
Polyunsaturated fat 2.699g 3.177g Chicken sandwich
Omega-6 - Eicosadienoic acid 0.006g Chicken sandwich
Omega-6 - Linoleic acid 2.884g Chicken sandwich
Omega-6 - Gamma-linoleic acid 0.009g Chicken sandwich
Omega-3 - ALA 0.197g Chicken sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.008g Chicken sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Chicken sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
47%
Chicken sandwich
Minerals Daily Need Coverage Score
59%
Tofu
48%
Chicken sandwich

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.02g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 746mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.432g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.