Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
chicken quarter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and chicken quarter:
Chicken quarter is high in calories and tofu has 64% less calories than chicken quarter - tofu has 76 calories per 100 grams and chicken quarter has 214 calories.
For macronutrient ratios, tofu is heavier in protein, heavier in carbs and lighter in fat compared to chicken quarter per calorie. Tofu has a macronutrient ratio of 39:9:52 and for chicken quarter, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Chicken Quarter | |
|---|---|---|
| Protein | 39% | 31% |
| Carbohydrates | 9% | ~ |
| Fat | 52% | 69% |
| Alcohol | ~ | ~ |
Both tofu and chicken quarter are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and chicken quarter has 0.17g of carbohydrates.
Tofu has more dietary fiber than chicken quarter - tofu has 0.3g of dietary fiber per 100 grams and chicken quarter does not contain significant amounts.
Tofu and chicken quarter contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and chicken quarter does not contain significant amounts.
Both tofu and chicken quarter are high in protein. Chicken quarter has 103% more protein than tofu - tofu has 8.1g of protein per 100 grams and chicken quarter has 16.4g of protein.
Tofu has signficantly less saturated fat than chicken quarter - tofu has 0.69g of saturated fat per 100 grams and chicken quarter has 4.4g of saturated fat.
Both chicken quarter and tofu are low in trans fat - chicken quarter has 0.06g of trans fat per 100 grams and tofu does not contain significant amounts.
Tofu has less cholesterol than chicken quarter - chicken quarter has 93mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Tofu and chicken quarter contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and chicken quarter has 0.2mg of Vitamin C.
Chicken quarter has more Vitamin A than tofu - chicken quarter has 28ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Chicken quarter and tofu contain similar amounts of Vitamin D - chicken quarter has 2iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Tofu and chicken quarter contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and chicken quarter has 0.22mg of Vitamin E.
Tofu and chicken quarter contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and chicken quarter has 2.3ug of Vitamin K.
Chicken quarter has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate. Both tofu and chicken quarter contain significant amounts of thiamin.
| Tofu | Chicken Quarter | |
|---|---|---|
| Thiamin | 0.081 MG | 0.073 MG |
| Riboflavin | 0.052 MG | 0.141 MG |
| Niacin | 0.195 MG | 4.733 MG |
| Pantothenic acid | 0.068 MG | 0.994 MG |
| Vitamin B6 | 0.047 MG | 0.318 MG |
| Folate | 15 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Tofu is an excellent source of calcium and it has 37 times more calcium than chicken quarter - tofu has 350mg of calcium per 100 grams and chicken quarter has 9mg of calcium.
Tofu is an excellent source of iron and it has 677% more iron than chicken quarter - tofu has 5.4mg of iron per 100 grams and chicken quarter has 0.69mg of iron.
Chicken quarter is a great source of potassium and it has 68% more potassium than tofu - tofu has 121mg of potassium per 100 grams and chicken quarter has 203mg of potassium.
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than chicken quarter per 100 grams, however, chicken quarter contains more dpa than tofu per 100 grams.
| Tofu | Chicken Quarter | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.319 G | 0.181 G |
Comparing omega-6 fatty acids, both tofu and chicken quarter contain significant amounts of linoleic acid.
| Tofu | Chicken Quarter | |
|---|---|---|
| linoleic acid | 2.38 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 2.38 G | 3.003 G |
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 Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) .
Tofu g
()
|
Daily Values (%) |
Chicken Quarter 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 | |||