Tofu vs. Chicken Breast
Nutrition comparison of 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
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 tofu and chicken breast:
- Both chicken breast and tofu are high in protein.
- Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate.
- Chicken breast is a great source of potassium.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) 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
Chicken breast is high in calories and tofu has 54% less calories than chicken breast - chicken breast has 165 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Tofu has a macronutrient ratio of 39:9:52 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Chicken Breast | |
|---|---|---|
| Protein | 39% | 79% |
| Carbohydrates | 9% | ~ |
| Fat | 52% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and chicken breast are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than chicken breast - tofu has 0.3g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Tofu and chicken breast contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and tofu are high in protein. Chicken breast has 284% more protein than tofu - chicken breast has 31g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Chicken breast and tofu contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Tofu has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and chicken breast contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than tofu - chicken breast has 6ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than tofu - chicken breast has 5iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Chicken breast and tofu contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Chicken breast and tofu contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate. Both tofu and chicken breast contain significant amounts of thiamin and riboflavin.
| Tofu | Chicken Breast | |
|---|---|---|
| Thiamin | 0.081 MG | 0.07 MG |
| Riboflavin | 0.052 MG | 0.114 MG |
| Niacin | 0.195 MG | 13.712 MG |
| Pantothenic acid | 0.068 MG | 0.965 MG |
| Vitamin B6 | 0.047 MG | 0.6 MG |
| Folate | 15 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 22 times more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 415% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Chicken breast is a great source of potassium and it has 112% more potassium than tofu - chicken breast has 256mg 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 chicken breast per 100 grams, however, chicken breast contains more dha than tofu per 100 grams.
| Tofu | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.319 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than chicken breast per 100 grams.
| Tofu | Chicken Breast | |
|---|---|---|
| linoleic acid | 2.38 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 2.38 G | 0.65 G |
Customize your serving size
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 Chicken Breast .
Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
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 tofu contain more calories in 100 grams?Chicken breast is high in calories and tofu has 50% less calories than chicken breast - chicken breast has 165 calories in 100g and tofu has 76 calories.
Is chicken breast or tofu better for protein?
Both chicken breast and tofu are high in protein. Chicken breast has 280% more protein than tofu - chicken breast has 31g of protein per 100 grams and tofu has 8.1g of protein.
Does chicken breast or tofu contain more calcium?
Tofu is a rich source of calcium and it has 22 times more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and tofu has 350mg of calcium.
Does chicken breast or tofu contain more iron?
Tofu is an abundant source of iron and it has 420% more iron than chicken breast - chicken breast has 1mg of iron in 100 grams and tofu has 5.4mg of iron.