Silken Tofu vs. Chicken
Nutrition comparison of Silken 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
silken tofu
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and chicken:
- Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more folate.
- Chicken is an excellent source of potassium and protein.
- Silken tofu has 4.8 times less saturated fat than chicken.
- Silken tofu has signficantly less cholesterol than chicken.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and silken tofu has 68% less calories than chicken - chicken has 189 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is lighter in protein, heavier in carbs and similar to chicken for fat. Silken tofu has a macronutrient ratio of 43:7:50 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Chicken | |
|---|---|---|
| Protein | 43% | 49% |
| Carbohydrates | 7% | ~ |
| Fat | 50% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and chicken are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Silken tofu has more dietary fiber than chicken - silken tofu has 0.2g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Silken tofu and chicken contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 225% more protein than silken tofu - chicken has 23.3g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Silken tofu has 4.8 times less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
trans fat
Both chicken and silken tofu are low in trans fat - chicken has 0.09g of trans fat per 100 grams and silken tofu does not contain significant amounts.
cholesterol
Silken tofu has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and chicken contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Silken tofu and chicken contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and silken tofu contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Chicken and silken tofu contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more folate.
| Silken Tofu | Chicken | |
|---|---|---|
| Thiamin | 0.047 MG | 0.121 MG |
| Riboflavin | 0.037 MG | 0.302 MG |
| Niacin | 0.535 MG | 7.107 MG |
| Pantothenic acid | 0.051 MG | 1.327 MG |
| Vitamin B6 | 0.052 MG | 0.538 MG |
| Folate | 44 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 12 times more calcium than chicken - chicken has 8mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Chicken and silken tofu contain similar amounts of iron - chicken has 0.93mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Chicken is an excellent source of potassium and it has 464% more potassium than silken tofu - chicken has 677mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than chicken per 100 grams, however, chicken contains more dha and dpa than silken tofu per 100 grams.
| Silken Tofu | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.246 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, both silken tofu and chicken contain significant amounts of linoleic acid.
| Silken Tofu | Chicken | |
|---|---|---|
| linoleic acid | 1.835 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 1.835 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: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Silken Tofu g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
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 % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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% |
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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% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 silken tofu contain more calories in 100 grams?Chicken is high in calories and silken tofu has 70% less calories than chicken - chicken has 189 calories in 100g and silken tofu has 61 calories.
Is chicken or silken tofu better for protein?
Chicken is a fantastic source of protein and it has 230% more protein than silken tofu - chicken has 23.3g of protein per 100 grams and silken tofu has 7.2g of protein.
Does chicken or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 12 times more calcium than chicken - chicken has 8mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does chicken or silken tofu contain more potassium?
Chicken is a rich source of potassium and it has 460% more potassium than silken tofu - chicken has 677mg of potassium in 100 grams and silken tofu has 120mg of potassium.