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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
Tofu has less cholesterol than raw chicken - raw chicken has 86mg of cholesterol per 100 grams and tofu does not contain significant amounts.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 Tofu or Raw Chicken .
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
()
|
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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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 % |
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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 % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||