Fried Tofu vs. Chicken
Nutrition comparison of Fried Tofu and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and chicken:
- Both chicken and fried tofu are high in calories and protein.
- Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, fried tofu contains more folate.
- Chicken is an excellent source of potassium.
- Fried tofu has signficantly less cholesterol than chicken.
- Fried tofu is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and fried tofu are high in calories. Fried tofu has 43% more calories than chicken - chicken has 189 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is much lighter in protein, heavier in carbs and heavier in fat compared to chicken per calorie. Fried tofu has a macronutrient ratio of 26:12:62 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Chicken | |
|---|---|---|
| Protein | 26% | 49% |
| Carbohydrates | 12% | ~ |
| Fat | 62% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than chicken - fried tofu has 3.9g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and fried tofu are high in protein. Chicken has 24% more protein than fried tofu - chicken has 23.3g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Chicken and fried tofu contain similar amounts of saturated fat - chicken has 3.1g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
trans fat
Both chicken and fried tofu are low in trans fat - chicken has 0.09g of trans fat per 100 grams and fried tofu does not contain significant amounts.
cholesterol
Fried tofu has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Fried tofu and chicken contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and fried tofu contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Chicken and fried tofu contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, fried tofu contains more folate. Both fried tofu and chicken contain significant amounts of thiamin.
| Fried Tofu | Chicken | |
|---|---|---|
| Thiamin | 0.17 MG | 0.121 MG |
| Riboflavin | 0.05 MG | 0.302 MG |
| Niacin | 0.1 MG | 7.107 MG |
| Pantothenic acid | 0.14 MG | 1.327 MG |
| Vitamin B6 | 0.099 MG | 0.538 MG |
| Folate | 27 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 45 times more calcium than chicken - chicken has 8mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 424% more iron than chicken - chicken has 0.93mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Chicken is an excellent source of potassium and it has 364% more potassium than fried tofu - chicken has 677mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than chicken per 100 grams, however, chicken contains more dha and dpa than fried tofu per 100 grams.
| Fried Tofu | Chicken | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 1.346 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than chicken per 100 grams.
| Fried Tofu | Chicken | |
|---|---|---|
| linoleic acid | 10.044 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 10.044 G | 1.838 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: Fried Tofu (Tofu, fried) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Fried Tofu g
()
|
Daily Values (%) |
Cooked Chicken 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 % |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
|
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 | |||
FAQ
Does chicken or fried tofu contain more calories in 100 grams?Both chicken and fried tofu are high in calories. Fried tofu has 40% more calories than chicken - chicken has 189 calories in 100g and fried tofu has 270 calories.
Is chicken or fried tofu better for protein?
Both chicken and fried tofu are high in protein. Chicken has 20% more protein than fried tofu - chicken has 23.3g of protein per 100 grams and fried tofu has 18.8g of protein.
Does chicken or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 45 times more calcium than chicken - chicken has 8mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does chicken or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 420% more iron than chicken - chicken has 0.93mg of iron in 100 grams and fried tofu has 4.9mg of iron.
Does chicken or fried tofu contain more potassium?
Chicken is a rich source of potassium and it has 360% more potassium than fried tofu - chicken has 677mg of potassium in 100 grams and fried tofu has 146mg of potassium.