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Tofu vs. Chicken — Health Impact and Nutrition Comparison

Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on May 06, 2024
Medically reviewed by Astghik Baghinyan Article author photo Astghik Baghinyan
Tofu
vs
Chicken meat

Summary

Chicken meat contains more calories and fats, including a higher content of “bad” or unhealthy fats. Yet, it also provides more protein and vitamins, including most of the B-complex vitamins

In contrast, tofu is much richer in most minerals. It contains around 46 times more calcium, over 2 times more iron, and more.

Introduction

Tofu or bean curd is made by heating soy milk containing a coagulant, which affects its firmness. The coagulant is either calcium sulfate or magnesium chloride. The process is similar to traditional cheesemaking.

Tofu is often used as a meat analog, also known as vegan meat. 

This article will compare and provide information about the nutritional values and health impacts of tofu and the most common poultry meat – chicken meat.

Classification

Tofu, alongside lean and poultry meats, eggs, legumes, nuts, and dairy products, serves as an excellent protein source

Chicken meat, along with quail, duck, goose, and turkey meats, is called poultry meat. Poultry meat is the meat of domesticated birds. Due to its lower myoglobin levels, poultry meat is considered white meat.

Appearance

Tofu looks like blocks of white sponge when raw and golden brown when cooked.

The breast and wing meat of the chicken meat is white, whereas the leg meat is darker in color.

Use

Tofu can be eaten both raw and cooked. Tofu has a bland flavor and the ability to absorb other flavors. It can be sweet, savory, soft, or crunchy with the correct preparation. Tofu can be baked, grilled, and stir-fried. It can be used in soups as well.

The US Department of Agriculture recommends that all poultry products, including chicken meat, be cooked at an internal temperature of at least 165ºF or 74ºC (1).

There are different techniques to cook chicken meat. It can be roasted, baked, barbecued, grilled, stir-fried, or pan-fried. The best cooking method for wings, legs, and whole meat is roasting; for breasts and thighs, it is grilling, barbequing, and frying.

Types

Types of tofu are silken, regular, firm, extra-firm, and super-firm. The water content varies in these types; the highest in silken and the lowest in super-firm type. Silken tofu can be compared to young white cheese, while firm tofu is like feta. Regular tofu is a little more compact compared to silken but still soft.

Extra-firm tofu doesn’t absorb marinades well, but it is easier to fry.

Super-firm tofu can be mistaken for meat, as it contains the least percentage of water. It is also a great meat alternative.

Chicken meat can be fresh or processed.

Depending on the meat’s cut, the chicken’s three main parts are breast, leg, and wing.

Based on the age and sex of the bird, chickens are divided into classes: Cornish game hen (young, immature chicken of either age), broiler or fryer (young chicken of either sex), roaster (young chicken of either sex), capon (surgically neutered male chicken), hen, baking or stewing (adult female chicken), cock or rooster (adult male chicken) (2).

Nutrition

Nutritional values of tofu and chicken meat can vary, depending on the type, cooking method, and also the sex and age of the bird for chicken meat.

Nutritional values in this article are presented for roasted chicken (broiler or fryer) with meat and skin and raw firm tofu prepared with calcium sulfate.

Macronutrients and Calories

The average serving size of tofu or chicken meat is around 85g or 3 oz.  

Chicken meat is denser in nutrients, containing almost 60% water and 40% nutrients, while firm tofu contains 70% water and 30% nutrients. However, regular tofu consists of almost 85% water, and fried tofu consists of 50.5% water.

Chicken meat provides 1.7 times more calories and 1.6 times more proteins and fats. On the other hand, tofu contains 2.3g of dietary fiber per 100-gram serving, whereas chicken meat contains none.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.5%
Contains more OtherOther +-500%
Contains more ProteinProtein +58.1%
Contains more FatsFats +56%
 

Calories

Chicken meat is considered to be a high-calorie food. Chicken meat provides almost 1.7 times more calories compared to firm tofu.

A 100g serving of roasted chicken meat provides 239 calories, whereas raw, firm tofu provides only 144.

A 100g serving of regular tofu provides 76 calories, and fried tofu provides 270 calories (3, 4).

Depending on the body part of chicken meat, calorie content varies. The highest level of calories is provided by the back (300 calories), then wings (254 calories), breast (197 calories), and the least amount of calories is provided by chicken legs (184 calories) (5, 6, 7, 8).

Chicken meat, without skin, provides only 190 calories (9).

Protein

Both tofu and chicken meat are great sources of protein. However, chicken meat contains more protein.

Chicken meat contains 10g more protein: 100g of chicken meat contains 27.3g of protein, whereas tofu contains 17.3g.

Depending on the cut, the amount of chicken protein can vary. The protein amounts of chicken meat from highest to lowest are in this order: breast, back, legs, and wings.

Tofu, being made from soybean, contains high levels of glycinin and β-Conglycinin. Soybeans also contain two protease or trypsin inhibitor classes, 90% of which are destroyed during the moist heat treatment (10).

Fats

Chicken meat contains 1.5 times more fats than firm tofu. Most fats in chicken meat are monounsaturated and saturated, whereas, in tofu, they are polyunsaturated. 

A 100g of chicken meat contains 13.6g of fats, whereas chicken meat without skin contains only 7.41g of fats (9). In contrast, firm tofu contains 8.72g of fats, and regular tofu contains only 4.78g (3). Fried tofu contains 20.2g of fats (4).

The predominant fatty acids in tofu are polyunsaturated (4.9g), then monounsaturated (1.9g), and saturated (1.26g) fatty acids. In contrast, the predominant fats in chicken meat are monounsaturated (5.34g) and saturated (3.8g) fatty acids, and only then polyunsaturated (3g) fatty acids.

The 100g serving of chicken meat contains 88 mg of cholesterol, whereas tofu is absent in cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
31% 44% 25%
Saturated Fat: Sat. Fat 3.79 g
Monounsaturated Fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated Fat -66.7%
Contains more Poly. FatPolyunsaturated fat +65.7%
Contains more Mono. FatMonounsaturated Fat +177.4%
  

Carbohydrates

Chicken meat contains no carbohydrates. Firm tofu is not particularly rich in carbs either.

A 100g serving of firm tofu contains 2.3g of dietary fiber and 0.48g of net carbs, whereas the same amount of regular tofu contains only 0.3g of dietary fiber.

Vitamins

In general, chicken meat contains more amounts of various vitamins when compared to firm tofu. Specifically, chicken meat is an excellent source of vitamin B3, vitamin B5, and vitamin B6

Chicken meat is 22 times richer in vitamin B3 or niacin, almost 8 times richer in vitamin B5, and 4 times richer in vitamin B6 than firm tofu. Chicken meat is also richer in vitamin B2 and has adequate amounts of vitamin B12, which tofu completely lacks.

Firm tofu, on the other hand, is around 3 times richer in vitamin B1 and 6 times richer in vitamin B9 or folate.

Firm tofu is absent in vitamin K and vitamin E, whereas chicken meat is absent in vitamin C. Both tofu and chicken meat are absent in vitamin D.

When comparing firm tofu with regular tofu, firm tofu is richer in all mentioned vitamins (3).

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
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% 10% 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% 9.7% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +150.8%
Contains more FolateFolate +480%
Contains more Vitamin B2Vitamin B2 +64.7%
Contains more Vitamin B3Vitamin B3 +2127.6%
Contains more Vitamin B5Vitamin B5 +674.4%
Contains more Vitamin B6Vitamin B6 +334.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~161IU
~equal in Vitamin D ~0µg

Minerals

The winner in the minerals category is firm tofu.

Tofu is an excellent source of almost all minerals, including copper, manganese, selenium, calcium, iron, phosphorus, magnesium, and zinc. 

Firm tofu, prepared with calcium sulfate, contains 46 times more calcium, 59 times more manganese, 6 times more copper, 3 times more magnesium, and 2 times more iron. Also, firm tofu contains almost six times less sodium. Interestingly, it contains 6 times more calcium than milk.

Chicken meat, on the other hand, is slightly richer in zinc and selenium.

Firm tofu and chicken meat are equal in phosphorus and potassium.

When comparing firm and regular tofu, firm tofu is richer in all minerals except iron. Regular tofu is 2 times richer in iron (3).

Tofu prepared with magnesium chloride (nigari) is not richer in magnesium when compared to the one prepared with calcium chloride.

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
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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +152.2%
Contains more CalciumCalcium +4453.3%
Contains more IronIron +111.1%
Contains more CopperCopper +472.7%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +5805%
Contains more ZincZinc +23.6%
Contains more SeleniumSelenium +37.4%
~equal in Potassium ~223mg
~equal in Phosphorus ~182mg

Glycemic Index

Chicken meat contains no carbohydrates; therefore, the glycemic index of chicken meat is 0. More information about the glycemic index of chicken meat depending on the cooking method and its relation to glycemic response is provided on our “Chicken meat glycemic index” page.

Tofu has a low glycemic index of 15. More information about the glycemic index of tofu and its protective effects against diabetes is provided on our “Tofu glycemic index” page.

The insulin index demonstrates how much the consumed food increases blood insulin levels. The insulin index of pure glucose is 100.

The insulin index of tofu is 21, the insulin index of roast chicken is 23, and the roast chicken without skin is 17.

Acidity

Tofu has a pH of 7.20, whereas the pH value of chicken meat is 5.8 to 6.3 (11, 12).

The pH values of chicken breast and thighs range from 5.7 to 5.96 and 5.65 to 5.84, respectively (13).

The PRAL value of tofu is -0.3, making it base-producing, whereas the PRAL value of chicken meat is 14.6, making it acid-producing.

Weight Loss & Diets

The best choice for low-calorie and low-fat diets is regular tofu. Firm tofu is still a better choice for these diets than chicken meat.

Having no carbs and, therefore, a glycemic index of 0, chicken meat is a great choice for low-carb and low-glycemic-index diets. However, tofu is also low in carbs and is considered to be a low glycemic index food; hence it also fits well into these diets.

Both tofu and chicken meat are keto-friendly foods. These foods can be consumed during the DASH (Dietary Approaches to Stop Hypertension), Atkins, and Mediterranean diets.

Chicken meat can be consumed during the Paleo diet as well.

Tofu is consumed during vegan and vegetarian diets as a meat alternative and is considered a great vegan and vegetarian source of various essential nutrients. 

Health Impact

Tofu and chicken meat are associated with lowered heart and gut disease, osteoporosis, type 2 diabetes, and cancer risks. However, chicken meat may also increase the risk of several diseases.

Health Benefits

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Soy proteins in tofu lead to a decrease in total cholesterol, low-density lipoprotein or “bad” fats, triglyceride levels, and an increase in high-density lipoprotein or “good” fats levels. Soy products may show beneficial effects on endothelial (inner layer of blood vessels) dysfunction as well. Additionally, tofu may help reduce cardiovascular risk by slowing down the progression of atherosclerosis in its early stages. Nonetheless, further studies are needed on this topic (14, 15, 16).

As part of the DASH diet, chicken meat has a modulatory effect on blood pressure (17, 18).

One study demonstrates that chicken consumption may be associated with a lower risk of developing varicose veins (19).

In summary, both tofu and chicken can be part of a heart-healthy diet when consumed as part of a balanced eating pattern. Tofu has a lower saturated fat and cholesterol content and potential benefits from plant compounds and fiber. Chicken is also a good source of protein and can be part of a heart-healthy diet when consumed in lean cuts and prepared in a healthy manner. Including a variety of protein sources can help promote overall heart health and reduce the risk of cardiovascular disease.

Diabetes

Dietary intake of tofu and other soy products is inversely associated with the risk of type 2 diabetes and impaired fasting blood glucose (20, 21).

Several studies claim that dietary intake of soy protein and isoflavones reduces the risk of diabetes only in women (22, 23).

Soy isoflavones have obesity-preventing and blood glucose-lowering effects (24).

Red meat is associated with increased blood glucose and insulin responses compared to chicken meat (25).

Replacement of red meat with chicken meat reduces urinary albumin excretion and serum cholesterol levels in type 2 diabetic patients with microalbuminuria (26).

Digestive Health & Weight Loss

Tofu, as a soy product, may have a greater impact on the digestive system than chicken meat.

Studies have demonstrated that soy products may lead to beneficial changes in gut microbiota by increasing beneficial bacteria and reducing pathogenic bacteria populations. The altered gut microbiota and anti-inflammatory components of soy milk may beneficially affect the host’s health overall, systemic inflammation, and symptoms of inflammatory bowel disease. (27, 28).

Several studies have suggested that soy proteins and isoflavones may be effectively included in an energy-restricted, high-protein diet for improving body weight and metabolic syndrome features (24, 29, 30). Nonetheless, another study has claimed that the changes are minimal (31).

One 10-week study with 24 volunteers consuming either selenium-enriched or unenriched chicken meat has demonstrated a reduction in body weight, accompanying fat mass loss in both groups (32).

Musculoskeletal Health

Osteoporosis affects over 10% of the population and is a major risk factor for postmenopausal women. Osteoporosis leads to a loss of bone mass, and some dairy products are recommended to help maintain healthy bones: tofu, calcium-fortified orange juice, and plant-based beverages (33).

Exercise profoundly affects muscle growth when a positive muscle protein balance remains, which means muscle protein synthesis exceeds muscle protein breakdown. Chicken meat and soy protein are rich in dietary proteins and lead to muscle synthesis and growth. However, soy proteins result in a lower muscle protein synthetic response (34, 35).

Dietary protein intake is also important for preventing or slowing down sarcopenia (skeletal muscle mass and function loss) (36).

Cancer

Consumption of soy products is associated with a lower risk of hormone-dependent breast and prostate cancer risks (37, 38, 39, 40).

Tofu intake is associated with a reduced risk of endometrial cancer in postmenopausal women (41).

Tofu intake is associated with a reduced risk of stomach cancer. Soy products may have favorable effects on patient survival of stomach and colorectal cancers; however, the evidence is inconsistent, and further research is needed (42, 43, 44).

Chicken meat is either neutral or negatively associated with cancer risks.

Subjects consuming large amounts of red or processed meat have an increased risk of stomach, esophageal, colorectal, lung, and bladder cancers, but not the ones consuming white or poultry meat (45, 46).

Downsides and Risks

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Among US adults, a higher intake of processed and unprocessed red meat and poultry, but not fish, is associated with a small increase in cardiovascular disease risk (47).

Evidence is not provided for choosing white meat over red meat to reduce cardiovascular disease risks; however, eating fish reduces the risk of adverse cardiovascular outcomes (48, 49).

Diabetes

Open-flame and high-temperature cooking (grilling, barbequing) for both chicken and red meat are associated with an increased risk of diabetes (50). Healthier cooking methods are boiling, stir-frying, and steaming.

Cancer

Poultry intake is positively associated with the risk for malignant melanoma, prostate cancer, and non-Hodgkin lymphoma. Nevertheless, further investigation is required (51).

Salmonellosis

Poultry meat and eggs are sources of Salmonella infection; therefore, it is important to reduce the contamination of poultry and improve food safety (52, 53).

References

  1. https://www.usda.gov/media/blog/2011/05/25/cooking-meat-check-new-recommended-temperatures
  2. https://www.ams.usda.gov/sites/default/files/PoultryGradingManual.pdf
  3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172451/nutrients
  5. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171071/nutrients
  6. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173630/nutrients
  7. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171075/nutrients
  8. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173617/nutrients
  9. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171054/nutrients
  10. https://www.sciencedirect.com/topics/medicine-and-dentistry/glycinin
  11. https://www.clemson.edu/extension/food/food2market/documents/ph_of_common_foods.pdf
  12. https://iopscience.iop.org/article/10.1088/1755-1315/102/1/012051/pdf
  13. https://www.researchgate.net/publication/331398625
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793271/
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164536/
  16. https://pubmed.ncbi.nlm.nih.gov/31356541/
  17. https://pubmed.ncbi.nlm.nih.gov/23563560/
  18. https://pubmed.ncbi.nlm.nih.gov/26063693/
  19. https://pubmed.ncbi.nlm.nih.gov/29145758/
  20. https://pubmed.ncbi.nlm.nih.gov/31915830/
  21. https://pubmed.ncbi.nlm.nih.gov/30896426/
  22. https://pubmed.ncbi.nlm.nih.gov/32418714/
  23. https://pubmed.ncbi.nlm.nih.gov/31079144/
  24. https://pubmed.ncbi.nlm.nih.gov/33390391/
  25. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133075/
  26. https://pubmed.ncbi.nlm.nih.gov/16685043/
  27. https://pubmed.ncbi.nlm.nih.gov/27798832/
  28. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7310397/
  29. https://pubmed.ncbi.nlm.nih.gov/30151230/
  30. https://pubmed.ncbi.nlm.nih.gov/27757595/
  31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772027/
  32. https://pubmed.ncbi.nlm.nih.gov/20809267/
  33. https://onlinelibrary.wiley.com/doi/10.1111/odi.12515
  34. https://pubmed.ncbi.nlm.nih.gov/11255140/
  35. https://pubmed.ncbi.nlm.nih.gov/26224750/
  36. https://pubmed.ncbi.nlm.nih.gov/19057193/
  37. https://pubmed.ncbi.nlm.nih.gov/26006245/
  38. https://pubmed.ncbi.nlm.nih.gov/23919747/
  39. https://pubmed.ncbi.nlm.nih.gov/31910211/
  40. https://pubmed.ncbi.nlm.nih.gov/29300347/
  41. https://pubmed.ncbi.nlm.nih.gov/22158125/
  42. https://pubmed.ncbi.nlm.nih.gov/28816973/
  43. https://pubmed.ncbi.nlm.nih.gov/23812102/
  44. https://pubmed.ncbi.nlm.nih.gov/32412140/
  45. https://pubmed.ncbi.nlm.nih.gov/30979076/
  46. https://pubmed.ncbi.nlm.nih.gov/26633248/
  47. https://pubmed.ncbi.nlm.nih.gov/32011623/
  48. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6599736/
  49. https://pubmed.ncbi.nlm.nih.gov/33313747/
  50. https://pubmed.ncbi.nlm.nih.gov/29530926/
  51. https://jech.bmj.com/content/73/Suppl_1/A15.1
  52. https://pubmed.ncbi.nlm.nih.gov/21429610/
  53. https://pubmed.ncbi.nlm.nih.gov/27710034/
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: May 06, 2024
Medically reviewed by Astghik Baghinyan

Infographic

Tofu vs Chicken meat infographic
Infographic link

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

All nutrients comparison - raw data values

Nutrient Tofu Chicken meat Opinion
Calories 144kcal 239kcal Chicken meat
Protein 17.27g 27.3g Chicken meat
Fats 8.72g 13.6g Chicken meat
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 0g Tofu
Carbs 2.78g 0g Tofu
Cholesterol 0mg 88mg Tofu
Vitamin D 0IU 2IU Chicken meat
Magnesium 58mg 23mg Tofu
Calcium 683mg 15mg Tofu
Potassium 237mg 223mg Tofu
Iron 2.66mg 1.26mg Tofu
Fiber 2.3g 0g Tofu
Copper 0.378mg 0.066mg Tofu
Zinc 1.57mg 1.94mg Chicken meat
Phosphorus 190mg 182mg Tofu
Sodium 14mg 82mg Tofu
Vitamin A 166IU 161IU Tofu
Vitamin A RAE 48µg Chicken meat
Vitamin E 0.27mg Chicken meat
Manganese 1.181mg 0.02mg Tofu
Selenium 17.4µg 23.9µg Chicken meat
Vitamin B1 0.158mg 0.063mg Tofu
Vitamin B2 0.102mg 0.168mg Chicken meat
Vitamin B3 0.381mg 8.487mg Chicken meat
Vitamin B5 0.133mg 1.03mg Chicken meat
Vitamin B6 0.092mg 0.4mg Chicken meat
Vitamin B12 0µg 0.3µg Chicken meat
Vitamin K 2.4µg Chicken meat
Folate 29µg 5µg Tofu
Choline 65.9mg Chicken meat
Saturated Fat 1.261g 3.79g Tofu
Monounsaturated Fat 1.925g 5.34g Chicken meat
Polyunsaturated fat 4.921g 2.97g Tofu
Tryptophan 0.235mg 0.305mg Chicken meat
Threonine 0.785mg 1.128mg Chicken meat
Isoleucine 0.849mg 1.362mg Chicken meat
Leucine 1.392mg 1.986mg Chicken meat
Lysine 0.883mg 2.223mg Chicken meat
Methionine 0.211mg 0.726mg Chicken meat
Phenylalanine 0.835mg 1.061mg Chicken meat
Valine 0.87mg 1.325mg Chicken meat
Histidine 0.431mg 0.802mg Chicken meat
Omega-3 - EPA 0.01g Chicken meat
Omega-3 - DHA 0.04g Chicken meat
Omega-3 - DPA 0.02g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Chicken meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
10%
Tofu
36%
Chicken meat
Minerals Daily Need Coverage Score
87%
Tofu
38%
Chicken meat

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 88mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.529g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.