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 quarter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and chicken quarter:
Both fried tofu and chicken quarter are high in calories. Fried tofu has 26% more calories than chicken quarter - fried tofu has 270 calories per 100 grams and chicken quarter has 214 calories.
| Fried Tofu | Chicken Quarter | |
|---|---|---|
| Protein | 26% | 31% |
| Carbohydrates | 12% | ~ |
| Fat | 62% | 68% |
| Alcohol | ~ | ~ |
Chicken quarter has 51.1 times less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and chicken quarter has 0.17g of carbohydrates.
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than chicken quarter - fried tofu has 3.9g of dietary fiber per 100 grams and chicken quarter does not contain significant amounts.
Chicken quarter has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and chicken quarter does not contain significant amounts.
Both fried tofu and chicken quarter are high in protein. Fried tofu has 15% more protein than chicken quarter - fried tofu has 18.8g of protein per 100 grams and chicken quarter has 16.4g of protein.
Fried tofu has 33% less saturated fat than chicken quarter - fried tofu has 2.9g of saturated fat per 100 grams and chicken quarter has 4.4g of saturated fat.
Both chicken quarter and fried tofu are low in trans fat - chicken quarter has 0.06g of trans fat per 100 grams and fried tofu does not contain significant amounts.
Fried tofu has less cholesterol than chicken quarter - chicken quarter has 93mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Chicken quarter and fried tofu contain similar amounts of Vitamin C - chicken quarter has 0.2mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Chicken quarter has 27 times more Vitamin A than fried tofu - fried tofu has 1ug of Vitamin A per 100 grams and chicken quarter has 28ug of Vitamin A.
Chicken quarter and fried tofu contain similar amounts of Vitamin D - chicken quarter has 2iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Fried tofu and chicken quarter contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and chicken quarter has 0.22mg of Vitamin E.
Fried tofu and chicken quarter contain similar amounts of Vitamin K - fried tofu has 7.8ug of Vitamin K per 100 grams and chicken quarter has 2.3ug of Vitamin K.
Fried tofu has more thiamin and folate, however, chicken quarter contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Fried Tofu | Chicken Quarter | |
|---|---|---|
| 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 quarter - fried tofu has 372mg of calcium per 100 grams and chicken quarter has 9mg of calcium.
Fried tofu is an excellent source of iron and it has 606% more iron than chicken quarter - fried tofu has 4.9mg of iron per 100 grams and chicken quarter has 0.69mg of iron.
Chicken quarter is a great source of potassium and it has 39% more potassium than fried tofu - fried tofu has 146mg of potassium per 100 grams and chicken quarter has 203mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Fried Tofu | Chicken Quarter | |
|---|---|---|
| beta-carotene | 16 UG | ~ |
| lutein + zeaxanthin | ~ | 91 UG |
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than chicken quarter per 100 grams, however, chicken quarter contains more dpa than fried tofu per 100 grams.
| Fried Tofu | Chicken Quarter | |
|---|---|---|
| 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 quarter per 100 grams.
| Fried Tofu | Chicken Quarter | |
|---|---|---|
| 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Fried Tofu or Chicken Quarter .
Note: The specific food items compared are: Fried Tofu (Tofu, fried) and Chicken Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) .
Fried Tofu g
()
|
Daily Values (%) |
Chicken Quarter g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||