Tofu vs. Chicken

Nutrition comparison of 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 tofu versus cooked chicken (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in tofu and chicken:

  • Both chicken and tofu are high in protein.
  • Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate.
  • Chicken is an excellent source of potassium.
  • Tofu has 3.5 times less saturated fat than chicken.
  • Tofu has signficantly less cholesterol than chicken.
  • Tofu is an excellent source of calcium and iron.
Detailed nutritional comparison of tofu and chicken is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.


Image of Tofu src
Image of Chicken src

Here's an infographic summarizing the nutritional differences between tofu and chicken. marks particularly rich nutrients.


Calories and Carbs

calories

Chicken is high in calories and tofu has 60% less calories than chicken - chicken has 189 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, tofu is lighter in protein, heavier in carbs and similar to chicken for fat. Tofu has a macronutrient ratio of 39:9:52 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tofu Chicken
Protein 39% 49%
Carbohydrates 9% ~
Fat 52% 52%
Alcohol ~ ~

carbohydrates

Both tofu and chicken are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and chicken does not contain significant amounts.

dietary fiber

Tofu has more dietary fiber than chicken - tofu has 0.3g of dietary fiber per 100 grams and chicken does not contain significant amounts.

sugar

Tofu and chicken contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and chicken does not contain significant amounts.



Protein

protein

Both chicken and tofu are high in protein. Chicken has 188% more protein than tofu - chicken has 23.3g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Tofu has 3.5 times less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

trans fat

Both chicken and tofu are low in trans fat - chicken has 0.09g of trans fat per 100 grams and tofu does not contain significant amounts.

cholesterol

Tofu has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and tofu does not contain significant amounts.

Vitamins

Vitamin C

Tofu and chicken contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and chicken does not contain significant amounts.

Vitamin A

Tofu has more Vitamin A than chicken - tofu has 25.5ug of Vitamin A per 100 grams and chicken does not contain significant amounts.

Vitamin E

Chicken and tofu contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

Vitamin K

Chicken and tofu contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.

The B Vitamins

Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate. Both tofu and chicken contain significant amounts of thiamin.

Tofu Chicken
Thiamin 0.081 MG 0.121 MG
Riboflavin 0.052 MG 0.302 MG
Niacin 0.195 MG 7.107 MG
Pantothenic acid 0.068 MG 1.327 MG
Vitamin B6 0.047 MG 0.538 MG
Folate 15 UG 2 UG
Vitamin B12 ~ 0.51 UG

Minerals

calcium

Tofu is an excellent source of calcium and it has 42 times more calcium than chicken - chicken has 8mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Tofu is an excellent source of iron and it has 476% more iron than chicken - chicken has 0.93mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Chicken is an excellent source of potassium and it has 460% more potassium than tofu - chicken has 677mg 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 per 100 grams, however, chicken contains more dha and dpa than tofu per 100 grams.

Tofu Chicken
alpha linoleic acid 0.319 G 0.1 G
DHA ~ 0.031 G
EPA ~ 0.008 G
DPA ~ 0.016 G
Total 0.319 G 0.155 G

omega 6s

Comparing omega-6 fatty acids, both tofu and chicken contain significant amounts of linoleic acid.

Tofu Chicken
linoleic acid 2.38 G 1.818 G
other omega 6 ~ 0.02 G
Total 2.38 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .

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