Tofu vs. Chicken Broth
Nutrition comparison of Tofu and Chicken Broth
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
chicken broth
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and chicken broth:
- Chicken broth has 11.6 times less calories than tofu.
- Tofu has more thiamin, pantothenic acid, Vitamin B6 and folate, however, chicken broth contains more Vitamin B12.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Chicken Broth (Soup, chicken broth, ready-to-serve) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken broth has 11.6 times less calories than tofu - tofu has 76 calories per 100 grams and chicken broth has 6 calories.
For macronutrient ratios, tofu is lighter in carbs, much heavier in fat and similar to chicken broth for protein. Tofu has a macronutrient ratio of 39:9:52 and for chicken broth, 42:29:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Chicken Broth | |
|---|---|---|
| Protein | 39% | 42% |
| Carbohydrates | 9% | 29% |
| Fat | 52% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and chicken broth are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and chicken broth has 0.44g of carbohydrates.
The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in chicken broth comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than chicken broth - tofu has 0.3g of dietary fiber per 100 grams and chicken broth does not contain significant amounts.
sugar
Tofu and chicken broth contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and chicken broth has 0.43g of sugar.
Protein
protein
Tofu is a great source of protein and it has 11 times more protein than chicken broth - tofu has 8.1g of protein per 100 grams and chicken broth has 0.64g of protein.
Fat
saturated fat
Both tofu and chicken broth are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and chicken broth has 0.01g of saturated fat.
cholesterol
Both chicken broth and tofu are low in cholesterol - chicken broth has 2mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and chicken broth contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and chicken broth does not contain significant amounts.
Vitamin A
Chicken broth and tofu contain similar amounts of Vitamin A - chicken broth has 0.6ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and chicken broth contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and chicken broth has 0.04mg of Vitamin E.
Vitamin K
Tofu and chicken broth contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and chicken broth does not contain significant amounts.
The B Vitamins
Tofu has more thiamin, pantothenic acid, Vitamin B6 and folate, however, chicken broth contains more Vitamin B12. Both tofu and chicken broth contain significant amounts of riboflavin and niacin.
| Tofu | Chicken Broth | |
|---|---|---|
| Thiamin | 0.081 MG | 0.021 MG |
| Riboflavin | 0.052 MG | 0.059 MG |
| Niacin | 0.195 MG | 0.219 MG |
| Pantothenic acid | 0.068 MG | ~ |
| Vitamin B6 | 0.047 MG | ~ |
| Folate | 15 UG | ~ |
| Vitamin B12 | ~ | 0.02 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 86 times more calcium than chicken broth - tofu has 350mg of calcium per 100 grams and chicken broth has 4mg of calcium.
iron
Tofu is an excellent source of iron and it has 75 times more iron than chicken broth - tofu has 5.4mg of iron per 100 grams and chicken broth has 0.07mg of iron.
potassium
Tofu has 572% more potassium than chicken broth - tofu has 121mg of potassium per 100 grams and chicken broth has 18mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than chicken broth per 100 grams.
| Tofu | Chicken Broth | |
|---|---|---|
| linoleic acid | 2.38 G | 0.008 G |
| Total | 2.38 G | 0.008 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 Chicken Broth (Soup, chicken broth, ready-to-serve) .
Tofu g
()
|
Daily Values (%) |
Chicken Broth 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 tofu or chicken broth contain more calories in 100 grams?Chicken broth has 11.6 times less calories than tofu - tofu has 76 calories in 100g and chicken broth has 6 calories.
Is tofu or chicken broth better for protein?
Tofu is a great source of protein and it has 11 times more protein than chicken broth - tofu has 8.1g of protein per 100 grams and chicken broth has 0.64g of protein.
Does tofu or chicken broth contain more calcium?
Tofu is a rich source of calcium and it has 86 times more calcium than chicken broth - tofu has 350mg of calcium in 100 grams and chicken broth has 4mg of calcium.
Does tofu or chicken broth contain more iron?
Tofu is an abundant source of iron and it has 75 times more iron than chicken broth - tofu has 5.4mg of iron in 100 grams and chicken broth has 0.07mg of iron.