Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and chicken leg:
Both chicken leg and fried tofu are high in calories. Fried tofu has 26% more calories than chicken leg - chicken leg has 214 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is lighter in protein, heavier in carbs and lighter in fat compared to chicken leg per calorie. Fried tofu has a macronutrient ratio of 26:12:62 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Chicken Leg | |
|---|---|---|
| Protein | 26% | 31% |
| Carbohydrates | 12% | ~ |
| Fat | 62% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has 51.1 times less carbohydrates than fried tofu - chicken leg has 0.17g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - fried tofu has 3.9g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and chicken leg does not contain significant amounts.
Both chicken leg and fried tofu are high in protein. Fried tofu has 15% more protein than chicken leg - chicken leg has 16.4g of protein per 100 grams and fried tofu has 18.8g of protein.
Fried tofu has 33% less saturated fat than chicken leg - chicken leg has 4.4g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Both chicken leg and fried tofu are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and fried tofu does not contain significant amounts.
Fried tofu has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Chicken leg and fried tofu contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Chicken leg has 27 times more Vitamin A than fried tofu - chicken leg has 28ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Chicken leg and fried tofu contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Chicken leg and fried tofu contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Chicken leg and fried tofu contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
Fried tofu has more thiamin and folate, however, chicken leg contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Fried Tofu | Chicken Leg | |
|---|---|---|
| Thiamin | 0.17 MG | 0.073 MG |
| Riboflavin | 0.05 MG | 0.141 MG |
| Niacin | 0.1 MG | 4.733 MG |
| Pantothenic acid | 0.14 MG | 0.994 MG |
| Vitamin B6 | 0.099 MG | 0.318 MG |
| Folate | 27 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Fried tofu is an excellent source of calcium and it has 40 times more calcium than chicken leg - chicken leg has 9mg of calcium per 100 grams and fried tofu has 372mg of calcium.
Fried tofu is an excellent source of iron and it has 606% more iron than chicken leg - chicken leg has 0.69mg of iron per 100 grams and fried tofu has 4.9mg of iron.
Chicken leg is a great source of potassium and it has 39% more potassium than fried tofu - chicken leg has 203mg of potassium per 100 grams and fried tofu has 146mg of potassium.
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than chicken leg per 100 grams, however, chicken leg contains more dpa than fried tofu per 100 grams.
| Fried Tofu | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 1.346 G | 0.181 G |
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than chicken leg per 100 grams.
| Fried Tofu | Chicken Leg | |
|---|---|---|
| linoleic acid | 10.044 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 10.044 G | 3.003 G |
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: Fried Tofu (Tofu, fried) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Fried Tofu g
()
|
Daily Values (%) |
Chicken Leg 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 | |||