Silken Tofu vs. Chicken Breast
Nutrition comparison of Silken Tofu and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and chicken breast:
- Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more folate.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and silken tofu has 63% less calories than chicken breast - chicken breast has 165 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Chicken Breast | |
|---|---|---|
| Protein | 43% | 79% |
| Carbohydrates | 7% | ~ |
| Fat | 50% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and chicken breast are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Silken tofu has more dietary fiber than chicken breast - silken tofu has 0.2g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Silken tofu and chicken breast contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 333% more protein than silken tofu - chicken breast has 31g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Chicken breast and silken tofu contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
cholesterol
Silken tofu has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and chicken breast contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than silken tofu - chicken breast has 6ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than silken tofu - chicken breast has 5iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Chicken breast and silken tofu contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Chicken breast and silken tofu contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more folate. Both silken tofu and chicken breast contain significant amounts of thiamin.
| Silken Tofu | Chicken Breast | |
|---|---|---|
| Thiamin | 0.047 MG | 0.07 MG |
| Riboflavin | 0.037 MG | 0.114 MG |
| Niacin | 0.535 MG | 13.712 MG |
| Pantothenic acid | 0.051 MG | 0.965 MG |
| Vitamin B6 | 0.052 MG | 0.6 MG |
| Folate | 44 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 640% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Chicken breast and silken tofu contain similar amounts of iron - chicken breast has 1mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 113% more potassium than silken tofu - chicken breast has 256mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than silken tofu per 100 grams.
| Silken Tofu | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.246 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than chicken breast per 100 grams.
| Silken Tofu | Chicken Breast | |
|---|---|---|
| linoleic acid | 1.835 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 1.835 G | 0.65 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Silken Tofu g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chicken breast or silken tofu contain more calories in 100 grams?Chicken breast is high in calories and silken tofu has 60% less calories than chicken breast - chicken breast has 165 calories in 100g and silken tofu has 61 calories.
Is chicken breast or silken tofu better for protein?
Chicken breast is a fantastic source of protein and it has 330% more protein than silken tofu - chicken breast has 31g of protein per 100 grams and silken tofu has 7.2g of protein.
Does chicken breast or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 640% more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and silken tofu has 111mg of calcium.