Tofu vs Pechuga de pollo: Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Tofu | Pechuga de pollo | Difference |
|---|---|---|---|
| Calories | 76kcal4% DV | 165kcal8% DV | -89kcal |
| Protein | 8g16% DV | 31g62% DV | -23g |
| Carbohydrates | 1.9g1% DV | 0g0% DV | +1.9g |
| Fat | 4.8g7% DV | 3.6g6% DV | +1.2g |
| Fiber | 0.3g1% DV | 0g0% DV | +0.3g |
| Iron | 5.4mg30% DV | 1mg6% DV | +4.4mg |
| Calcium | 350mg35% DV | 15mg2% DV | +335mg |
| Vitamin C | 0mg0% DV | 0mg0% DV | Equal |
| Potassium | 121mg3% DV | 256mg7% DV | -135mg |
| Magnesium | 30mg8% DV | 29mg7% DV | +1mg |
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🏆 Verdict: Tofu or Pechuga de pollo?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Tofu has fewer calories (76 vs 165 kcal), better for weight loss diets.
- Pechuga de pollo wins in protein (31g vs 8g), ideal for muscle gain.
- Tofu provides more fiber (0.3g vs 0g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Tofu if...
- You want fewer calories (76 vs 165 kcal)
- You need more fiber (0.3g vs 0g)
- You need more iron (5.4mg vs 1mg)
- You enjoy its flavor and texture in your recipes
Choose Pechuga de pollo if...
- You want more protein (31g vs 8g)
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Tofu or Pechuga de pollo have more protein?
Pechuga de pollo has more protein: 31g vs 8g per 100g.
Does Tofu or Pechuga de pollo have more calories?
Pechuga de pollo has more calories: 165 kcal vs 76 kcal per 100g.
Which is better for weight loss, tofu or pechuga de pollo?
For weight loss, choose the food with fewer calories and more satiety. Tofu (76 kcal) has fewer calories. Also, Tofu provides more fiber (0.3g), which increases satiety.
Can you combine tofu and pechuga de pollo?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Tofu provides 8g of protein and Pechuga de pollo provides 31g, resulting in a more complete amino acid and micronutrient profile.
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