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  6. Tofu vs. Barbecue chicken

Tofu vs. Barbecue chicken — In-Depth Nutrition Comparison

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What are the differences between tofu and barbecue chicken?

  • Tofu is higher in calcium, manganese, copper, and iron, yet barbecue chicken is higher in vitamin B3, vitamin B12, and vitamin B2.
  • Tofu's daily need coverage for calcium is 67% more.
  • Tofu has 236 times more manganese than barbecue chicken. While tofu has 1.181mg of manganese, barbecue chicken has only 0.005mg.
  • The amount of saturated fat in tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Chicken, broiler, rotisserie, BBQ, thigh meat, and skin types in this article.

Infographic

Tofu vs Barbecue chicken 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 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 23% 36% 26% 49% 93% 44% 0.65% 120%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +4168.8%
Contains more IronIron +180%
Contains more CopperCopper +390.9%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +23520%
Contains more ZincZinc +13.4%
Contains more PhosphorusPhosphorus +14.7%
Contains more SeleniumSelenium +26.4%
~equal in Potassium ~255mg

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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 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% 6.7% 9.2% 0% 14% 52% 107% 9.1% 44% 59% 0% 6% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +187.3%
Contains more FolateFolate +262.5%
Contains more Vitamin B2Vitamin B2 +122.5%
Contains more Vitamin B3Vitamin B3 +1404.5%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin B6Vitamin B6 +107.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Barbecue chicken DV% diff.
Calcium 683mg 16mg 67%
Manganese 1.181mg 0.005mg 51%
Cholesterol 0mg 127mg 42%
Copper 0.378mg 0.077mg 33%
Vitamin B3 0.381mg 5.732mg 33%
Iron 2.66mg 0.95mg 21%
Vitamin B12 0µg 0.47µg 20%
Polyunsaturated fat 4.921g 2.038g 19%
Sodium 14mg 335mg 14%
Saturated fat 1.261g 3.927g 12%
Monounsaturated fat 1.925g 6.446g 11%
Choline 62.9mg 11%
Protein 17.27g 22.51g 10%
Vitamin B2 0.102mg 0.227mg 10%
Fats 8.72g 15.08g 10%
Fiber 2.3g 0g 9%
Vitamin B1 0.158mg 0.055mg 9%
Magnesium 58mg 21mg 9%
Vitamin B6 0.092mg 0.191mg 8%
Selenium 17.4µg 22µg 8%
Folate 29µg 8µg 5%
Calories 144kcal 226kcal 4%
Phosphorus 190mg 218mg 4%
Vitamin E 0.46mg 3%
Vitamin A 20µg 2%
Zinc 1.57mg 1.78mg 2%
Potassium 237mg 255mg 1%
Carbs 2.78g 0.12g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0.12g N/A
Sugar 0.12g N/A
Vitamin B5 0.133mg 0.152mg 0%
Trans fat 0g 0.078g N/A
Tryptophan 0.235mg 0.173mg 0%
Threonine 0.785mg 0.657mg 0%
Isoleucine 0.849mg 0.853mg 0%
Leucine 1.392mg 1.549mg 0%
Lysine 0.883mg 1.75mg 0%
Methionine 0.211mg 0.565mg 0%
Phenylalanine 0.835mg 0.69mg 0%
Valine 0.87mg 0.935mg 0%
Histidine 0.431mg 0.592mg 0%
Fructose 0.04g 0%
Omega-6 - Eicosadienoic acid 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
23% 15% 61%
Protein: 22.51 g
Fats: 15.08 g
Carbs: 0.12 g
Water: 61.41 g
Other: 0.88 g
Contains more CarbsCarbs +2216.7%
Contains more WaterWater +13.7%
Contains more OtherOther +59.1%
Contains more ProteinProtein +30.3%
Contains more FatsFats +72.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
32% 52% 16%
Saturated fat: Sat. Fat 3.927 g
Monounsaturated fat: Mono. Fat 6.446 g
Polyunsaturated fat: Poly. Fat 2.038 g
Contains less Sat. FatSaturated fat -67.9%
Contains more Poly. FatPolyunsaturated fat +141.5%
Contains more Mono. FatMonounsaturated fat +234.9%

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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/172475/nutrients
  2. Barbecue chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171127/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.