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  6. Tofu vs. Chicken soup

Tofu vs. Chicken soup — In-Depth Nutrition Comparison

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How are tofu and chicken soup different?

  • Tofu is higher in iron, calcium, copper, selenium, phosphorus, magnesium, and zinc; however, chicken soup is richer in vitamin B3.
  • Daily need coverage for iron for tofu is 64% higher.
  • Tofu contains 117 times more calcium than chicken soup. While tofu contains 350mg of calcium, chicken soup contains only 3mg.
  • Tofu has less sodium.
  • Tofu has a lower glycemic index (15) than chicken soup (52).

Tofu, raw, regular, prepared with calcium sulfate and Soup, stock, chicken, home-prepared are the varieties used in this article.

Infographic

Tofu vs Chicken soup 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
10
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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +11566.7%
Contains more PotassiumPotassium +15.2%
Contains more IronIron +2452.4%
Contains more CopperCopper +257.4%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +259.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +304.5%

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
5
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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Contains more Vitamin B1Vitamin B1 +131.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +200%
Contains more CholineCholine +213%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +63.5%
Contains more Vitamin B3Vitamin B3 +712.3%
Contains more Vitamin B6Vitamin B6 +29.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Chicken soup DV% diff.
Iron 5.36mg 0.21mg 64%
Calcium 350mg 3mg 35%
Manganese 0.605mg 26%
Polyunsaturated fat 2.699g 0.213g 17%
Copper 0.193mg 0.054mg 15%
Selenium 8.9µg 2.2µg 12%
Protein 8.08g 2.52g 11%
Phosphorus 97mg 27mg 10%
Vitamin B3 0.195mg 1.584mg 9%
Magnesium 30mg 4mg 6%
Fats 4.78g 1.2g 6%
Zinc 0.8mg 0.14mg 6%
Sodium 7mg 143mg 6%
Choline 28.8mg 9.2mg 4%
Vitamin B1 0.081mg 0.035mg 4%
Folate 15µg 5µg 3%
Vitamin B2 0.052mg 0.085mg 3%
Saturated fat 0.691g 0.321g 2%
Vitamin K 2.4µg 0.2µg 2%
Calories 76kcal 36kcal 2%
Monounsaturated fat 1.056g 0.582g 1%
Fiber 0.3g 0g 1%
Vitamin B5 0.068mg 1%
Vitamin B6 0.047mg 0.061mg 1%
Cholesterol 0mg 3mg 1%
Carbs 1.87g 3.53g 1%
Vitamin C 0.1mg 0.2mg 0%
Net carbs 1.57g 3.53g N/A
Potassium 121mg 105mg 0%
Sugar 0.62g 1.58g N/A
Vitamin E 0.01mg 0.03mg 0%
Vitamin A 1µg 0%
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%

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
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more ProteinProtein +220.6%
Contains more FatsFats +298.3%
Contains more OtherOther +20%
Contains more CarbsCarbs +88.8%
~equal in Water ~92.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +81.4%
Contains more Poly. FatPolyunsaturated fat +1167.1%
Contains less Sat. FatSaturated fat -53.5%

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.