Tofu vs. Raw Chicken
Nutrition comparison of Tofu and Raw Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and raw chicken:
- Both raw chicken and tofu are high in protein.
- Raw chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate.
- Raw chicken is an excellent source of potassium.
- Tofu has 70% less saturated fat than raw chicken.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw chicken is high in calories and tofu has 47% less calories than raw chicken - raw chicken has 143 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is lighter in protein, heavier in carbs and similar to raw chicken for fat. Tofu has a macronutrient ratio of 39:9:52 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Raw Chicken | |
|---|---|---|
| Protein | 39% | 49% |
| Carbohydrates | 9% | ~ |
| Fat | 52% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw chicken and tofu are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Tofu has more dietary fiber than raw chicken - tofu has 0.3g of dietary fiber per 100 grams and raw chicken does not contain significant amounts.
sugar
Tofu and raw chicken contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and raw chicken does not contain significant amounts.
Protein
protein
Both raw chicken and tofu are high in protein. Raw chicken has 116% more protein than tofu - raw chicken has 17.4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 70% less saturated fat than raw chicken - raw chicken has 2.3g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both raw chicken and tofu are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Tofu has less cholesterol than raw chicken - raw chicken has 86mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and raw chicken contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and raw chicken does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than raw chicken - tofu has 25.5ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Raw chicken and tofu contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Raw chicken and tofu contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Raw chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate. Both tofu and raw chicken contain significant amounts of thiamin.
| Tofu | Raw Chicken | |
|---|---|---|
| Thiamin | 0.081 MG | 0.109 MG |
| Riboflavin | 0.052 MG | 0.241 MG |
| Niacin | 0.195 MG | 5.575 MG |
| Pantothenic acid | 0.068 MG | 1.092 MG |
| Vitamin B6 | 0.047 MG | 0.512 MG |
| Folate | 15 UG | 1 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 57 times more calcium than raw chicken - raw chicken has 6mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 554% more iron than raw chicken - raw chicken has 0.82mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Raw chicken is an excellent source of potassium and it has 331% more potassium than tofu - raw chicken has 522mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than raw chicken per 100 grams, however, raw chicken contains more dha than tofu per 100 grams.
| Tofu | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.071 G |
| DHA | ~ | 0.023 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.319 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, both tofu and raw chicken contain significant amounts of linoleic acid.
| Tofu | Raw Chicken | |
|---|---|---|
| linoleic acid | 2.38 G | 1.324 G |
| other omega 6 | ~ | 0.014 G |
| Total | 2.38 G | 1.338 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Raw Chicken (Chicken, ground, raw) .
Tofu g
()
|
Daily Values (%) |
Raw Chicken 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 raw chicken or tofu contain more calories in 100 grams?Raw chicken is high in calories and tofu has 50% less calories than raw chicken - raw chicken has 143 calories in 100g and tofu has 76 calories.
Is raw chicken or tofu better for protein?
Both raw chicken and tofu are high in protein. Raw chicken has 120% more protein than tofu - raw chicken has 17.4g of protein per 100 grams and tofu has 8.1g of protein.
Does raw chicken or tofu contain more calcium?
Tofu is a rich source of calcium and it has 57 times more calcium than raw chicken - raw chicken has 6mg of calcium in 100 grams and tofu has 350mg of calcium.
Does raw chicken or tofu contain more iron?
Tofu is an abundant source of iron and it has 550% more iron than raw chicken - raw chicken has 0.82mg of iron in 100 grams and tofu has 5.4mg of iron.
Does raw chicken or tofu contain more potassium?
Raw chicken is a rich source of potassium and it has 330% more potassium than tofu - raw chicken has 522mg of potassium in 100 grams and tofu has 121mg of potassium.