Quick Summary
When to Choose Chicken Breast
Choose chicken breast for higher protein per serving (31g vs 10g per 100g), complete amino acid profile, and higher iron absorption. Best for muscle building and athletes.
When to Choose Tofu (Firm)
Choose tofu for plant-based protein, lower saturated fat, isoflavones for hormonal health, more calcium (350mg vs 15mg), and ethical/environmental concerns.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Chicken Breast | Tofu (Firm) | Winner |
|---|---|---|---|
| Calories | 165 | 144 | 🏆 Tofu (Firm) |
| Protein | 31g | 17.3g | 🏆 Chicken Breast |
| Total Fat | 3.6g | 9g |
Key Vitamins & Minerals
Phosphorus
🏆 Chicken Breast has 16% more
Selenium
🏆 Chicken Breast has 59% more
Which is Better for Your Health Goals?
🎯 Weight Loss
Higher protein-to-calorie ratio (31g protein, 165 cal vs 10g protein, 76 cal)
Learn more about Weight Loss →🎯 Muscle Building
More than 3x the protein per serving
Learn more about Muscle Building →🎯 Heart Health
Lower saturated fat and cholesterol-free
Learn more about Heart Health →Health Benefits Comparison
Chicken Breast Benefits
- Supports muscle growth and maintenance
- Aids in weight management
- Boosts metabolism
- Supports immune function
- Promotes satiety
Tofu (Firm) Benefits
- Complete plant-based protein with all amino acids
- Good source of calcium (when calcium-set)
- Contains isoflavones for hormonal balance
- Low in saturated fat
- Versatile and easily absorbs flavors
Practical Considerations
💰 Cost
Chicken Breast: Moderate
Tofu (Firm): Moderate
🕒 Preparation
Chicken Breast: Easy
Tofu (Firm): Easy
📦 Storage
Chicken Breast: Refrigerate
Tofu (Firm): Refrigerate
🍽️ Versatility
Chicken Breast: Very versatile
Tofu (Firm): Very versatile
The Bottom Line
Both Chicken Breast and Tofu (Firm) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Chicken Breast if: Choose chicken breast for higher protein per serving (31g vs 10g per 100g), complete amino acid profile, and higher iron absorption. Best for muscle building and athletes.
Choose Tofu (Firm) if: Choose tofu for plant-based protein, lower saturated fat, isoflavones for hormonal health, more calcium (350mg vs 15mg), and ethical/environmental concerns.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Chicken Breast and Tofu (Firm) in Nutrivio
Compare how Chicken Breast and Tofu (Firm) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
