Tofu vs. Chicken fingers — In-Depth Nutrition Comparison

Compare

What are the differences between tofu and chicken fingers?

Tofu is higher in calcium, manganese, copper, and iron, yet chicken fingers are higher in vitamin B3, vitamin B6, vitamin B5, and phosphorus.
Tofu's daily need coverage for calcium is 67% more.
Tofu has 5 times more copper than chicken fingers. While tofu has 0.378mg of copper, chicken fingers have only 0.069mg.
The amount of sodium in tofu is lower.
The glycemic index of tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Fast foods, chicken tenders types in this article.

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

Chicken fingers

Contains more MagnesiumMagnesium	+107.1%
Contains more CalciumCalcium	+3917.6%
Contains more IronIron	+264.4%
Contains more CopperCopper	+447.8%
Contains more ZincZinc	+121.1%
Contains less SodiumSodium	-98.2%
Contains more ManganeseManganese	+418%

Contains more PotassiumPotassium	+57.4%
Contains more PhosphorusPhosphorus	+48.4%

~equal in Selenium ~17.5µg

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

Chicken fingers

Contains more Vitamin B1Vitamin B1	+43.6%
Contains more FolateFolate	+52.6%

Contains more Vitamin CVitamin C	+450%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+75.5%
Contains more Vitamin B3Vitamin B3	+2056.7%
Contains more Vitamin B5Vitamin B5	+835.3%
Contains more Vitamin B6Vitamin B6	+363%
Contains more Vitamin B12Vitamin B12	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	17mg	67%
Vitamin B3	0.381mg	8.217mg	49%
Manganese	1.181mg	0.228mg	41%
Copper	0.378mg	0.069mg	34%
Sodium	14mg	769mg	33%
Vitamin B6	0.092mg	0.426mg	26%
Iron	2.66mg	0.73mg	24%
Vitamin B5	0.133mg	1.244mg	22%
Vitamin E		3.17mg	21%
Cholesterol	0mg	48mg	16%
Phosphorus	190mg	282mg	13%
Choline		43.7mg	8%
Zinc	1.57mg	0.71mg	8%
Fats	8.72g	13.95g	8%
Magnesium	58mg	28mg	7%
Vitamin K		8µg	7%
Vitamin B12	0µg	0.16µg	7%
Monounsaturated fat	1.925g	4.83g	7%
Starch		17.03g	7%
Saturated fat	1.261g	2.493g	6%
Polyunsaturated fat	4.921g	5.783g	6%
Vitamin B2	0.102mg	0.179mg	6%
Calories	144kcal	271kcal	6%
Carbs	2.78g	17.25g	5%
Vitamin B1	0.158mg	0.11mg	4%
Protein	17.27g	19.22g	4%
Fiber	2.3g	1.2g	4%
Potassium	237mg	373mg	4%
Folate	29µg	19µg	3%
Vitamin D	0µg	0.2µg	1%
Vitamin D	0IU	7IU	1%
Vitamin C	0.2mg	1.1mg	1%
Net carbs	0.48g	16.05g	N/A
Sugar		0.4g	N/A
Vitamin A		3µg	0%
Selenium	17.4µg	17.5µg	0%
Trans fat	0g	0.052g	N/A
Tryptophan	0.235mg	0.222mg	0%
Threonine	0.785mg	0.803mg	0%
Isoleucine	0.849mg	0.845mg	0%
Leucine	1.392mg	1.553mg	0%
Lysine	0.883mg	1.616mg	0%
Methionine	0.211mg	0.518mg	0%
Phenylalanine	0.835mg	1.437mg	0%
Valine	0.87mg	0.908mg	0%
Histidine	0.431mg	0.655mg	0%
Omega-3 - DHA		0.002g	N/A
Omega-3 - ALA		0.211g	N/A
Omega-3 - DPA		0.003g	N/A
Omega-6 - Gamma-linoleic acid		0.015g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.008g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		5.439g	N/A