Chicken Breast vs Tofu
Side-by-side nutrition comparison per 100g serving.
Macronutrient Overview
Complete Nutrient Comparison
| Nutrient | Chicken Breast | Tofu | Winner |
|---|---|---|---|
| Macronutrients | |||
| Calories | 172.0 kcal | 76.0 kcal | — |
| Protein | 20.9 g | 8.1 g | Chicken Breast |
| Total Fat | 9.2 g | 4.8 g | Chicken Breast |
| Carbohydrates | 0.0 g | 1.9 g | Tofu |
| Dietary Fiber | 0.0 g | 0.3 g | Tofu |
| Sugars | — | — | — |
| Cholesterol | 64.0 mg | 0.0 mg | Tofu |
| Minerals | |||
| Calcium | 11.0 mg | 350.0 mg | Tofu |
| Iron | 0.7 mg | 5.4 mg | Tofu |
| Magnesium | 25.0 mg | 30.0 mg | Tofu |
| Potassium | 220.0 mg | 121.0 mg | Chicken Breast |
| Sodium | 63.0 mg | 7.0 mg | Tofu |
| Zinc | 0.8 mg | 0.8 mg | Tie |
| Vitamins | |||
| Vitamin A | 83.0 µg | — | — |
| Vitamin C | 0.0 mg | 0.1 mg | Tofu |
| Vitamin D | 0.4 µg | 0.0 µg | Chicken Breast |
| Vitamin E | 0.3 mg | 0.0 mg | Chicken Breast |
| Vitamin K | 0.0 µg | 2.4 µg | Tofu |
| Vitamin B12 | 0.3 µg | 0.0 µg | Chicken Breast |
| Folate | 4.0 µg | 15.0 µg | Tofu |
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Frequently Asked Questions
Which is healthier, Chicken Breast or Tofu?
Both Chicken Breast and Tofu have distinct nutritional profiles. Chicken Breast has 172.0 kcal and 20.9g protein per 100g, while Tofu has 76.0 kcal and 8.1g protein. The better choice depends on your dietary goals and overall eating pattern.
Which has more protein, Chicken Breast or Tofu?
Chicken Breast provides 20.9g of protein per 100g, while Tofu provides 8.1g. Chicken Breast is the higher-protein option.
Which has fewer calories, Chicken Breast or Tofu?
Chicken Breast contains 172.0 kcal per 100g, compared to 76.0 kcal for Tofu. Tofu is the lower-calorie option.
Can I substitute Chicken Breast for Tofu?
While Chicken Breast and Tofu can sometimes be interchanged in recipes, they have different nutrient profiles. Check the full comparison table above to see how they differ across all tracked nutrients before making a substitution.