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  6. Tofu vs. Chicken meat

Tofu vs. Chicken meat — In-Depth Nutrition Comparison

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A recap on the differences between tofu and chicken meat

  • Tofu is higher in calcium, manganese, copper, and iron, yet chicken meat is higher in vitamin B3, vitamin B6, vitamin B5, and vitamin B12.
  • Tofu covers your daily calcium needs 67% more than chicken meat.
  • Tofu contains 59 times more manganese than chicken meat. While tofu contains 1.181mg of manganese, chicken meat contains only 0.02mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of chicken meat is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

Infographic

Tofu vs Chicken meat 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 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

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 16% 5.4% 16% 39% 159% 62% 92% 38% 6% 3.8%
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 D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Chicken meat DV% diff.
Calcium 683mg 15mg 67%
Vitamin B3 0.381mg 8.487mg 51%
Manganese 1.181mg 0.02mg 50%
Copper 0.378mg 0.066mg 35%
Cholesterol 0mg 88mg 29%
Vitamin B6 0.092mg 0.4mg 24%
Protein 17.27g 27.3g 20%
Iron 2.66mg 1.26mg 18%
Vitamin B5 0.133mg 1.03mg 18%
Vitamin B12 0µg 0.3µg 13%
Polyunsaturated fat 4.921g 2.97g 13%
Selenium 17.4µg 23.9µg 12%
Choline 65.9mg 12%
Saturated fat 1.261g 3.79g 11%
Fiber 2.3g 0g 9%
Monounsaturated fat 1.925g 5.34g 9%
Fats 8.72g 13.6g 8%
Magnesium 58mg 23mg 8%
Vitamin B1 0.158mg 0.063mg 8%
Folate 29µg 5µg 6%
Calories 144kcal 239kcal 5%
Vitamin A 48µg 5%
Vitamin B2 0.102mg 0.168mg 5%
Zinc 1.57mg 1.94mg 3%
Sodium 14mg 82mg 3%
Vitamin E 0.27mg 2%
Vitamin K 2.4µg 2%
Carbs 2.78g 0g 1%
Phosphorus 190mg 182mg 1%
Protein per 100 calories 12g 11g N/A
Calories per 10 g protein 83kcal 88kcal N/A
Weight per 100 calories 69g 42g N/A
Unsaturated / Saturated Fat ratio 5.4 2.2 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Vitamin D* 0 IU 2 IU 0%
Potassium 237mg 223mg 0%
Tryptophan 0.235mg 0.305mg 0%
Threonine 0.785mg 1.128mg 0%
Isoleucine 0.849mg 1.362mg 0%
Leucine 1.392mg 1.986mg 0%
Lysine 0.883mg 2.223mg 0%
Methionine 0.211mg 0.726mg 0%
Phenylalanine 0.835mg 1.061mg 0%
Valine 0.87mg 1.325mg 0%
Histidine 0.431mg 0.802mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.04g N/A
Omega-3 - DPA 0.02g 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
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 +∞%
Contains more ProteinProtein +58.1%
Contains more FatsFats +56%

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
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%

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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. 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.