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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 for 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 has a lower glycemic index (15) than chicken sandwich (74).

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
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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +503.4%
Contains more IronIron +202.8%
Contains more CopperCopper +188.1%
Contains more ZincZinc +31.1%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +176.3%
Contains more PotassiumPotassium +102.5%
Contains more PhosphorusPhosphorus +90.7%
Contains more SeleniumSelenium +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
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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin EVitamin E +24000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +184%
Contains more Vitamin B2Vitamin B2 +476.9%
Contains more Vitamin B3Vitamin B3 +3859%
Contains more Vitamin B5Vitamin B5 +1664.7%
Contains more Vitamin B6Vitamin B6 +714.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +254.2%
Contains more FolateFolate +213.3%
Contains more CholineCholine +22.6%

All nutrients comparison - raw data values

Nutrient Tofu Chicken sandwich DV% diff.
Vitamin B3 0.195mg 7.72mg 47%
Iron 5.36mg 1.77mg 45%
Sodium 7mg 753mg 32%
Calcium 350mg 58mg 29%
Vitamin B6 0.047mg 0.383mg 26%
Vitamin B5 0.068mg 1.2mg 23%
Selenium 8.9µg 19.9µg 20%
Vitamin B2 0.052mg 0.3mg 19%
Manganese 0.605mg 0.219mg 17%
Protein 8.08g 16.28g 16%
Vitamin E 0.01mg 2.41mg 16%
Copper 0.193mg 0.067mg 14%
Phosphorus 97mg 185mg 13%
Cholesterol 0mg 35mg 12%
Vitamin B1 0.081mg 0.23mg 12%
Fats 4.78g 11.19g 10%
Monounsaturated fat 1.056g 4.481g 9%
Calories 76kcal 250kcal 9%
Folate 15µg 47µg 8%
Starch 16.5g 7%
Saturated fat 0.691g 2.123g 7%
Carbs 1.87g 20.89g 6%
Vitamin K 2.4µg 8.5µg 5%
Vitamin B12 0µg 0.13µg 5%
Fiber 0.3g 1.4g 4%
Potassium 121mg 245mg 4%
Polyunsaturated fat 2.699g 3.177g 3%
Zinc 0.8mg 0.61mg 2%
Vitamin D 0IU 5IU 1%
Fructose 0.97g 1%
Magnesium 30mg 24mg 1%
Vitamin D 0µg 0.1µg 1%
Choline 28.8mg 35.3mg 1%
Vitamin C 0.1mg 0.8mg 1%
Net carbs 1.57g 19.49g N/A
Sugar 0.62g 3.64g N/A
Vitamin A 3µg 0%
Trans fat 0g 0.03g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g 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
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 WaterWater +72.8%
Contains more ProteinProtein +101.5%
Contains more FatsFats +134.1%
Contains more CarbsCarbs +1017.1%
Contains more OtherOther +275%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Mono. FatMonounsaturated fat +324.3%
Contains more Poly. FatPolyunsaturated fat +17.7%

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.