Chicken Breast vs Tofu: Nutrition Guide

Where is more calories, protein, carbs - what is more healthy?

Chicken breast - calories, kcal, weight, nutrition
Chicken breast - calories, kcal, weight, nutrition

Tofu vs Chicken breast: Nutrition Comparison

per 100gChicken breastTofu
Calories172 76
Fat9.25 g4.78 g
Protein20.85 g8.08 g
Water69.46 g84.55 g
Calcium11 mg350 mg
Iron0.74 mg5.36 mg
Magnessium25 mg30 mg
Phosphorus0.4 mg2.4 mg
Potassium220 mg121 mg
Sodium63 mg7 mg
Zink0.4 mg2.4 mg
Vitaminium B1 (Thiamine)0.063 mg0.081 mg
Vitaminium B2 (riboflavin)0.085 mg0.052 mg
Vitaminium B3 (Niacin)9.908 mg0.195 mg
Vitaminium B60.53 mg0.047 mg
Vitaminium B9 (Folic acid)0.004 mg0.015 mg
Vitaminium E0.27 mg0.01 mg

More Calories in Chicken breast

At first glance, you can see that in chicken breast is much more calories than in tofu.

Chicken breast has 172 kcal per 100g and tofu 76 kcal per 100g so it is pretty easy to calculate that the difference is about 126%.

In chicken breast and in tofu most calories came from fat.

See tables below to compare chicken breast with tofu in details.

Chicken breast And Tofu Nutrition Difference

  • Calories:
    chicken breast - 126% more than tofu
  • Fat:
    chicken breast - 94% more than tofu
  • Protein:
    chicken breast - 158% more than tofu
  • Water:
    tofu - 22% more than chicken breast

More protein in chicken breast

It is aslo easy to see see that in chicken breast is more protein than in tofu.

There is 8.08g per 100g of tofu and 20.85g per 100g of chicken breast so using simple math we can see that difference is about 158%.

More fat in chicken breast

In chicken breast is more fats than in tofu.

The tables above show us that there is 4.78g/100g of fats in tofu and 9.25g/100g in chicken breast. In this case difference is about 94%.

Chicken breast

  • Calories172
  • Fat9.25 g
  • Protein20.85 g
  • Water69.46 g
Chicken breast calories per:
| ounce | single piece

Calories source

  • 0% CARBS.
  • 50% PROTEIN
  • 50% FAT


  • Calories76
  • Fat4.78 g
  • Protein8.08 g
  • Water84.55 g
Tofu calories per:
| ounce | tablespoon | teaspoon | slice | cup | half cup

Calories source

  • 9% CARBS
  • 39% PROTEIN
  • 52% FAT

Vitamins: tofu vs chicken breast

  • Vitaminium B1 (Thiamine):
    tofu - 29% more than chicken breast
  • Vitaminium B2 (riboflavin):
    chicken breast - 63% more than tofu
  • Vitaminium B3 (Niacin):
    chicken breast - 4981% more than tofu
  • Vitaminium B6:
    chicken breast - 1028% more than tofu
  • Vitaminium B9 (Folic acid):
    tofu - 275% more than chicken breast
  • Vitaminium E:
    chicken breast - 2600% more than tofu

Minerals: chicken breast vs tofu

  • Calcium:
    tofu - 3082% more than chicken breast
  • Iron:
    tofu - 624% more than chicken breast
  • Magnessium:
    tofu - 20% more than chicken breast
  • Phosphorus:
    tofu - 500% more than chicken breast
  • Potassium:
    chicken breast - 82% more than tofu
  • Sodium:
    chicken breast - 800% more than tofu
  • Zink:
    tofu - 500% more than chicken breast
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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