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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 from 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, 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
:
0
Chicken soup
Chicken soup
Contains more Calcium +11566.7%
Contains more Iron +2452.4%
Contains more Magnesium +650%
Contains more Phosphorus +259.3%
Contains more Potassium +15.2%
Contains less Sodium -95.1%
Contains more Zinc +471.4%
Contains more Copper +257.4%
Contains more Selenium +304.5%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Chicken soup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 8% 3% 12% 10% 19% 4% 18% 0% 12%
Contains more Calcium +11566.7%
Contains more Iron +2452.4%
Contains more Magnesium +650%
Contains more Phosphorus +259.3%
Contains more Potassium +15.2%
Contains less Sodium -95.1%
Contains more Zinc +471.4%
Contains more Copper +257.4%
Contains more Selenium +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
:
5
Chicken soup
Chicken soup
Contains more Vitamin A +2733.3%
Contains more Vitamin B1 +131.4%
Contains more Folate +200%
Contains more Vitamin K +1100%
Contains more Vitamin E +200%
Contains more Vitamin C +100%
Contains more Vitamin B2 +63.5%
Contains more Vitamin B3 +712.3%
Contains more Vitamin B6 +29.8%
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 soup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 1% 9% 20% 30% 0% 15% 4% 0% 1%
Contains more Vitamin A +2733.3%
Contains more Vitamin B1 +131.4%
Contains more Folate +200%
Contains more Vitamin K +1100%
Contains more Vitamin E +200%
Contains more Vitamin C +100%
Contains more Vitamin B2 +63.5%
Contains more Vitamin B3 +712.3%
Contains more Vitamin B6 +29.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Chicken soup
Chicken soup
Contains more Protein +220.6%
Contains more Fats +298.3%
Contains more Other +20%
Contains more Carbs +88.8%
Equal in Water - 92.15
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 soup
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 Protein +220.6%
Contains more Fats +298.3%
Contains more Other +20%
Contains more Carbs +88.8%
Equal in Water - 92.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Chicken soup
Chicken soup
Contains more Monounsaturated Fat +81.4%
Contains more Polyunsaturated fat +1167.1%
Contains less Saturated Fat -53.5%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Chicken soup
29% 52% 19%
Saturated Fat: 0.321 g
Monounsaturated Fat: 0.582 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +81.4%
Contains more Polyunsaturated fat +1167.1%
Contains less Saturated Fat -53.5%

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

All nutrients comparison - raw data values

Nutrient Tofu Chicken soup Opinion
Net carbs 1.57g 3.53g Chicken soup
Protein 8.08g 2.52g Tofu
Fats 4.78g 1.2g Tofu
Carbs 1.87g 3.53g Chicken soup
Calories 76kcal 36kcal Tofu
Sugar 0.62g 1.58g Tofu
Fiber 0.3g 0g Tofu
Calcium 350mg 3mg Tofu
Iron 5.36mg 0.21mg Tofu
Magnesium 30mg 4mg Tofu
Phosphorus 97mg 27mg Tofu
Potassium 121mg 105mg Tofu
Sodium 7mg 143mg Tofu
Zinc 0.8mg 0.14mg Tofu
Copper 0.193mg 0.054mg Tofu
Manganese 0.605mg Tofu
Selenium 8.9µg 2.2µg Tofu
Vitamin A 85IU 3IU Tofu
Vitamin A RAE 1µg Chicken soup
Vitamin E 0.01mg 0.03mg Chicken soup
Vitamin C 0.1mg 0.2mg Chicken soup
Vitamin B1 0.081mg 0.035mg Tofu
Vitamin B2 0.052mg 0.085mg Chicken soup
Vitamin B3 0.195mg 1.584mg Chicken soup
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg 0.061mg Chicken soup
Folate 15µg 5µg Tofu
Vitamin K 2.4µg 0.2µg Tofu
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 3mg Tofu
Saturated Fat 0.691g 0.321g Chicken soup
Monounsaturated Fat 1.056g 0.582g Tofu
Polyunsaturated fat 2.699g 0.213g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Chicken soup
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
6%
Chicken soup
Minerals Daily Need Coverage Score
59%
Tofu
8%
Chicken soup

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 136mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 3mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Chicken soup
Chicken soup is lower in Saturated Fat (difference - 0.37g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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 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.