Vegan Food with Nutrition Similar to Chicken


image of chicken

Similar to Chicken

A common and nutrient dense poultry, chicken is an excellent source of protein, potassium, niacin and Vitamin B6. One pound of cooked ground chicken contains about 857 calories.

For vegan nutritional substitutes, the most comparable foods to chicken include peanut flour, peanuts and lentils.

We compared the key nutrients in chicken (protein, potassium, niacin and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Peanut Flour, Peanuts, Lentils, Barley, Soy Sauce, Soy Flour, Chickpeas, Mung Bean, Walnut, Fried Tofu, Pistachio, White Beans, Hazelnut, Granola, Oats
plants and vegetables: Sprouted Peas, Edamame, Lima Beans, Cornmeal, Dijon Mustard
The details of the top vegan 20 foods most nutritionally similar to chicken are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to chicken. Peanut flour, peanuts, lentils, barley and soy sauce are all high in protein, potassium, niacin and or Vitamin B6.

Peanut Flour

image of peanut flour

Similarity: > 95%

More nutritionally dense than chicken, peanut flour is high in many of the same nutrients as chicken, including protein, potassium, niacin and Vitamin B6. Moreover, peanut flour contains more dietary fiber, calcium, iron and thiamin than chicken.

For 100 grams of chicken and peanut flour:


Chicken
(3.5 ounces)
Peanut Flour
(1.75 cup)
23
protein (G)
52
677
potassium (MG)
1290
7.1
niacin (MG)
27
0.54
Vitamin B6 (MG)
0.5
View More
0.965 | 0.965 | 10.16 Complete Comparison:
Peanut Flour vs. Chicken


Peanuts

image of peanuts

Similarity: > 95%

Peanuts are high in many of the same nutrients as chicken, including protein, potassium, niacin and Vitamin B6. Also, peanuts contains more dietary fiber, Vitamin E and calcium than chicken.

For 100 grams of chicken and peanuts:


Chicken
(3.5 ounces)
Peanuts
(5/8 cup)
23
protein (G)
24
677
potassium (MG)
634
7.1
niacin (MG)
14
0.54
Vitamin B6 (MG)
0.47
View More
0.963 | 0.963 | 7.45 Complete Comparison:
Peanuts vs. Chicken


Lentils

image of lentils

Similarity: > 95%

Lentils are also high in protein and potassium. Moreover, lentils contains more dietary fiber, Vitamin C, calcium and iron than chicken.

For 100 grams of chicken and lentils:


Chicken
(3.5 ounces)
Lentils
(1/2 cup)
23
protein (G)
9
677
potassium (MG)
369
7.1
niacin (MG)
1.1
0.54
Vitamin B6 (MG)
0.18
View More
0.961 | 0.961 | 2.92 Complete Comparison:
Lentils vs. Chicken


Barley

image of barley

Similarity: > 95%

Barley is also high in protein, potassium and niacin. Also, barley contains more dietary fiber, calcium and iron than chicken.

For 100 grams of chicken and barley:


Chicken
(3.5 ounces)
Barley
(1/2 cup)
23
protein (G)
9.9
677
potassium (MG)
280
7.1
niacin (MG)
4.6
0.54
Vitamin B6 (MG)
0.26
View More
0.959 | 0.959 | 4.82 Complete Comparison:
Barley vs. Chicken


Soy Sauce

image of soy sauce

Similarity: > 95%

Soy sauce is also high in protein and potassium. Also, soy sauce contains more dietary fiber, calcium and iron than chicken.

For 100 grams of chicken and soy sauce:


Chicken
(3.5 ounces)
Soy Sauce
(6 tbsps)
23
protein (G)
8.1
677
potassium (MG)
435
7.1
niacin (MG)
2.2
0.54
Vitamin B6 (MG)
0.15
View More
0.959 | 0.959 | 2.26 Complete Comparison:
Soy Sauce vs. Chicken


Soy Flour

image of soy flour

Similarity: > 95%

More nutritionally dense than chicken, soy flour is also high in protein, potassium and Vitamin B6. Moreover, soy flour contains more dietary fiber, calcium, iron and thiamin than chicken.

For 100 grams of chicken and soy flour:


Chicken
(3.5 ounces)
Soy Flour
(1.25 cup)
23
protein (G)
50
677
potassium (MG)
2090
7.1
niacin (MG)
3
0.54
Vitamin B6 (MG)
1.1
View More
0.956 | 0.956 | 11.51 Complete Comparison:
Soy Flour vs. Chicken


Chickpeas

image of chickpeas

Similarity: > 95%

Chickpeas are also high in protein and potassium. Moreover, chickpeas contains more dietary fiber, Vitamin C, calcium and iron than chicken.

For 100 grams of chicken and chickpeas:


Chicken
(3.5 ounces)
Chickpeas
(5/8 cup)
23
protein (G)
8.9
677
potassium (MG)
291
7.1
niacin (MG)
0.53
0.54
Vitamin B6 (MG)
0.14
View More
0.955 | 0.955 | 3.16 Complete Comparison:
Chickpeas vs. Chicken


Mung Bean

image of mung bean

Similarity: > 90%

Mung bean is also high in protein, potassium and Vitamin B6. Moreover, mung bean contains more dietary fiber, Vitamin C, Vitamin A and calcium than chicken.

For 100 grams of chicken and mung bean:


Chicken
(3.5 ounces)
Mung Bean
(1/2 cup)
23
protein (G)
24
677
potassium (MG)
1246
7.1
niacin (MG)
2.3
0.54
Vitamin B6 (MG)
0.38
View More
0.938 | 0.938 | 7.63 Complete Comparison:
Mung Bean vs. Chicken


Walnut

image of walnut

Similarity: > 90%

Walnut is also high in protein, potassium and Vitamin B6. Also, walnut contains more dietary fiber, Vitamin C and calcium than chicken.

For 100 grams of chicken and walnut:


Chicken
(3.5 ounces)
Walnut
(7/8 cup)
23
protein (G)
15
677
potassium (MG)
441
7.1
niacin (MG)
1.1
0.54
Vitamin B6 (MG)
0.54
View More
0.931 | 0.931 | 6.28 Complete Comparison:
Walnut vs. Chicken


Fried Tofu

image of fried tofu

Similarity: > 90%

Fried tofu is also high in protein and contains some of the same nutrients. Also, fried tofu contains more dietary fiber, calcium and iron than chicken.

For 100 grams of chicken and fried tofu:


Chicken
(3.5 ounces)
Fried Tofu
(3.5 ounces)
23
protein (G)
19
677
potassium (MG)
146
7.1
niacin (MG)
0.1
0.54
Vitamin B6 (MG)
0.1
View More
0.928 | 0.928 | 4.39 Complete Comparison:
Fried Tofu vs. Chicken


Pistachio

image of pistachio

Similarity: > 90%

Pistachio is also high in protein, potassium and Vitamin B6. Also, pistachio contains more dietary fiber, Vitamin C and Vitamin A than chicken.

For 100 grams of chicken and pistachio:


Chicken
(3.5 ounces)
Pistachio
(7/8 cup)
23
protein (G)
21
677
potassium (MG)
1007
7.1
niacin (MG)
1.4
0.54
Vitamin B6 (MG)
1.1
View More
0.925 | 0.925 | 7.29 Complete Comparison:
Pistachio vs. Chicken


White Beans

image of white beans

Similarity: > 90%

White beans are also high in potassium and contains some of the same nutrients. Moreover, white beans contains more dietary fiber, calcium, iron and folate than chicken.

For 100 grams of chicken and white beans:


Chicken
(3.5 ounces)
White Beans
(3/8 cup)
23
protein (G)
7.3
677
potassium (MG)
454
7.1
niacin (MG)
0.11
0.54
Vitamin B6 (MG)
0.08
View More
0.922 | 0.922 | 2.14 Complete Comparison:
White Beans vs. Chicken


Hazelnut

image of hazelnut

Similarity: > 90%

Hazelnut is also high in protein, potassium and Vitamin B6. Also, hazelnut contains more dietary fiber, Vitamin C and Vitamin E than chicken.

For 100 grams of chicken and hazelnut:


Chicken
(3.5 ounces)
Hazelnut
(3.5 ounces)
23
protein (G)
15
677
potassium (MG)
755
7.1
niacin (MG)
2.1
0.54
Vitamin B6 (MG)
0.62
View More
0.92 | 0.92 | 7.63 Complete Comparison:
Hazelnut vs. Chicken


Granola

image of granola

Similarity: > 90%

Granola is also high in protein, potassium and Vitamin B6. Moreover, granola contains more dietary fiber, Vitamin C, Vitamin E and calcium than chicken.

For 100 grams of chicken and granola:


Chicken
(3.5 ounces)
Granola
(7/8 cup)
23
protein (G)
14
677
potassium (MG)
539
7.1
niacin (MG)
2.7
0.54
Vitamin B6 (MG)
0.37
View More
0.9 | 0.9 | 7.62 Complete Comparison:
Granola vs. Chicken


Oats

image of oats

Similarity: 88%

Oats are also high in protein and potassium. Moreover, oats contains more dietary fiber, calcium, iron, thiamin and folate than chicken.

For 100 grams of chicken and oats:


Chicken
(3.5 ounces)
Oats
(5/8 cup)
23
protein (G)
17
677
potassium (MG)
429
7.1
niacin (MG)
0.96
0.54
Vitamin B6 (MG)
0.12
View More
0.883 | 0.883 | 6.04 Complete Comparison:
Oats vs. Chicken


plants and vegetables

Several plants and vegetables offer similar nutrients to chicken including sprouted peas, edamame, lima beans, cornmeal and dijon mustard.

Sprouted Peas

image of sprouted peas

Similarity: > 95%

Sprouted peas are also high in protein and potassium. Moreover, sprouted peas contains more Vitamin C, calcium, iron, thiamin and folate than chicken.

For 100 grams of chicken and sprouted peas:


Chicken
(3.5 ounces)
Sprouted Peas
(7/8 cup)
23
protein (G)
8.8
677
potassium (MG)
381
7.1
niacin (MG)
3.1
0.54
Vitamin B6 (MG)
0.27
View More
0.959 | 0.959 | 2.96 Complete Comparison:
Sprouted Peas vs. Chicken


Edamame

image of edamame

Similarity: > 90%

Edamame is also high in protein and potassium. Moreover, edamame contains more dietary fiber, Vitamin C, Vitamin A and calcium than chicken.

For 100 grams of chicken and edamame:


Chicken
(3.5 ounces)
Edamame
(5/8 cup)
23
protein (G)
12
677
potassium (MG)
436
7.1
niacin (MG)
0.92
0.54
Vitamin B6 (MG)
0.1
View More
0.937 | 0.937 | 3.97 Complete Comparison:
Edamame vs. Chicken


Lima Beans

image of lima beans

Similarity: > 90%

Lima beans are also high in potassium and contains some of the same nutrients. Moreover, lima beans contains more dietary fiber, Vitamin C, Vitamin A and calcium than chicken.

For 100 grams of chicken and lima beans:


Chicken
(3.5 ounces)
Lima Beans
(5/8 cup)
23
protein (G)
6.8
677
potassium (MG)
467
7.1
niacin (MG)
1.5
0.54
Vitamin B6 (MG)
0.2
View More
0.919 | 0.919 | 3.18 Complete Comparison:
Lima Beans vs. Chicken


Cornmeal

image of cornmeal

Similarity: > 90%

Cornmeal is also high in protein, potassium and Vitamin B6. Moreover, cornmeal contains more dietary fiber, iron, thiamin and folate than chicken.

For 100 grams of chicken and cornmeal:


Chicken
(3.5 ounces)
Cornmeal
(7/8 cup)
23
protein (G)
9.9
677
potassium (MG)
322
7.1
niacin (MG)
2.5
0.54
Vitamin B6 (MG)
0.59
View More
0.91 | 0.91 | 4.2 Complete Comparison:
Cornmeal vs. Chicken


Dijon Mustard

image of dijon mustard

Similarity: 89%

More nutritionally dense than chicken, dijon mustard is high in many of the same nutrients as chicken, including protein, potassium, niacin and Vitamin B6. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin E and calcium than chicken.

For 100 grams of chicken and dijon mustard:


Chicken
(3.5 ounces)
Dijon Mustard
(50 tsps)
23
protein (G)
26
677
potassium (MG)
738
7.1
niacin (MG)
4.7
0.54
Vitamin B6 (MG)
0.4
View More
0.889 | 0.889 | 10.48 Complete Comparison:
Dijon Mustard vs. Chicken



Other Nutritional Substitutes

Food item missing