Fried Tofu vs. Chicken Breast

Nutrition comparison of Fried 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 fried 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 fried tofu and chicken breast:

  • Both chicken breast and fried tofu are high in calories and protein.
  • Chicken breast has 65% less saturated fat than fried tofu.
  • Chicken breast is a great source of potassium.
  • Fried tofu has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Fried tofu is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of fried tofu and chicken breast 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: Fried Tofu (Tofu, fried) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Fried Tofu src
Image of Chicken Breast src

Calories and Carbs

calories

Both chicken breast and fried tofu are high in calories. Fried tofu has 64% more calories than chicken breast - chicken breast has 165 calories per 100 grams and fried tofu has 270 calories.

For macronutrient ratios, fried tofu is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Fried tofu has a macronutrient ratio of 26:12:62 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fried Tofu Chicken Breast
Protein 26% 79%
Carbohydrates 12% ~
Fat 62% 21%
Alcohol ~ ~

carbohydrates

Chicken breast has less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.

dietary fiber

Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - fried tofu has 3.9g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.

sugar

Chicken breast has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and chicken breast does not contain significant amounts.



Protein

protein

Both chicken breast and fried tofu are high in protein. Chicken breast has 65% more protein than fried tofu - chicken breast has 31g of protein per 100 grams and fried tofu has 18.8g of protein.

Fat

saturated fat

Chicken breast has 65% less saturated fat than fried tofu - chicken breast has 1g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.

cholesterol

Fried tofu has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.

Vitamins

Vitamin A

Chicken breast and fried tofu contain similar amounts of Vitamin A - chicken breast has 6ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.

Vitamin D

Chicken breast has more Vitamin D than fried tofu - chicken breast has 5iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.

Vitamin E

Chicken breast and fried tofu contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.

Vitamin K

Chicken breast and fried tofu contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.

The B Vitamins

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

Fried Tofu Chicken Breast
Thiamin 0.17 MG 0.07 MG
Riboflavin 0.05 MG 0.114 MG
Niacin 0.1 MG 13.712 MG
Pantothenic acid 0.14 MG 0.965 MG
Vitamin B6 0.099 MG 0.6 MG
Folate 27 UG 4 UG
Vitamin B12 ~ 0.34 UG

Minerals

calcium

Fried tofu is an excellent source of calcium and it has 23 times more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and fried tofu has 372mg of calcium.

iron

Fried tofu is an excellent source of iron and it has 368% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and fried tofu has 4.9mg of iron.

potassium

Chicken breast is a great source of potassium and it has 75% more potassium than fried tofu - chicken breast has 256mg of potassium per 100 grams and fried tofu has 146mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than fried tofu per 100 grams.

Fried Tofu Chicken Breast
alpha linoleic acid 1.346 G 0.03 G
DHA ~ 0.02 G
EPA ~ 0.01 G
DPA ~ 0.01 G
Total 1.346 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, fried tofu has more linoleic acid than chicken breast per 100 grams.

Fried Tofu Chicken Breast
linoleic acid 10.044 G 0.59 G
other omega 6 ~ 0.06 G
Total 10.044 G 0.65 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: Fried Tofu (Tofu, fried) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

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