Fried Tofu vs. Chicken Breast
Nutrition comparison of Fried 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
fried 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 fried tofu and chicken breast:
- Both chicken breast and fried tofu are high in calories and protein.
- Chicken breast has 65% less saturated fat than fried tofu.
- Chicken breast is a great source of potassium.
- Fried tofu has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Fried tofu is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) 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
Both chicken breast and fried tofu are high in calories. Fried tofu has 64% more calories than chicken breast - chicken breast has 165 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Fried tofu has a macronutrient ratio of 26:12:62 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Chicken Breast | |
|---|---|---|
| Protein | 26% | 79% |
| Carbohydrates | 12% | ~ |
| Fat | 62% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - fried tofu has 3.9g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and fried tofu are high in protein. Chicken breast has 65% more protein than fried tofu - chicken breast has 31g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Chicken breast has 65% less saturated fat than fried tofu - chicken breast has 1g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
cholesterol
Fried tofu has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast and fried tofu contain similar amounts of Vitamin A - chicken breast has 6ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than fried tofu - chicken breast has 5iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Chicken breast and fried tofu contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Chicken breast and fried tofu contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both fried tofu and chicken breast contain significant amounts of riboflavin.
| Fried Tofu | Chicken Breast | |
|---|---|---|
| Thiamin | 0.17 MG | 0.07 MG |
| Riboflavin | 0.05 MG | 0.114 MG |
| Niacin | 0.1 MG | 13.712 MG |
| Pantothenic acid | 0.14 MG | 0.965 MG |
| Vitamin B6 | 0.099 MG | 0.6 MG |
| Folate | 27 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 23 times more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 368% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Chicken breast is a great source of potassium and it has 75% more potassium than fried tofu - chicken breast has 256mg 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 breast per 100 grams, however, chicken breast contains more dha than fried tofu per 100 grams.
| Fried Tofu | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 1.346 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than chicken breast per 100 grams.
| Fried Tofu | Chicken Breast | |
|---|---|---|
| linoleic acid | 10.044 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 10.044 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: Fried Tofu (Tofu, fried) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Fried 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 fried tofu contain more calories in 100 grams?Both chicken breast and fried tofu are high in calories. Fried tofu has 60% more calories than chicken breast - chicken breast has 165 calories in 100g and fried tofu has 270 calories.
Is chicken breast or fried tofu better for protein?
Both chicken breast and fried tofu are high in protein. Chicken breast has 70% more protein than fried tofu - chicken breast has 31g of protein per 100 grams and fried tofu has 18.8g of protein.
Does chicken breast or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 23 times more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does chicken breast or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 370% more iron than chicken breast - chicken breast has 1mg of iron in 100 grams and fried tofu has 4.9mg of iron.