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Which has more protein between Chicken or Tofu?

By Dr Jorge Metri (PhD) | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 05/11/2023 | Next review date: 05/11/2025
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The contents of this article are fact-based except otherwise stated within the article.

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Author bio

Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.

Dr Jorge Metri’s highlights:

  • Invited Reviewer of two international scientific Journals
  • PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
  • Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • Bachelor’s degree in Nutrition at the Universidad Latino

“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.

Professional experience:

Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.

Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.

In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.

Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.

Education:

  • 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
  • 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.

Main publications of Jorge Metri:

Conference papers:

You can view some of Dr Metri’s work below and links to his professional profiles:

LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/ 

Research Gate:  https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2 

Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es 

ORCID: https://orcid.org/0000-0002-7333-3688 


Dr Jorge Metri (PhD)
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Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights: 

  • Research and Technology at the Brazilian Agricultural Research Corporation
  • PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
  • Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

 

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience: 

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate, 

 

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow. 

 

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed. 

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

 

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity. 

 

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies. 

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

  • 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
  • 1999 One year scholarship at the Technical University of Munich
  • 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

 

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

 

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658. 

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

 

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

 

You can view some of Dr Anny’s work below and links to her professional profile. 

 

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2  

 

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100  

 

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ  

 

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

 


Dr Anny Manrich (PhD)
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This brief guideline will answer the query “What is better between Chicken or Tofu?”. Additionally, this guideline presents the health benefits of chicken and tofu and compares their nutritional value. Finally, it will present some ideas of recipes to incorporate chicken and tofu in your diet.

Which has more protein between Chicken or Tofu?

Chicken has more protein than Tofu, besides, chicken contains all essential amino acids while Tofu lacks Methionine and Cysteine; however, both of them are healthy foods that can be part of a healthy diet (1,2).

What is the Chicken Nutritional Value?

The nutritional value of chicken varies with the different parts of chicken. The following table shows a summary of the nutritional value of the most common parts of chicken (cooked).

Chicken breast (skinless)Chicken wingsChicken thighs (skinless)
Protein (g/100g)3126.124.8
Fat (g/100g)3.5722.08.15
Carbohydrates (g/100g)02.390

Adapted from USDA FoodData Central (1,3,4).

It is important to note that chicken proteins are high quality, they contain all essential amino acids needed by your body to all its functions. Proteins have importance in your immune system, hormones, muscle development, and even for creating enzymes to digest your foods! (5,6)

What is the Tofu Nutritional Value?

The nutritional value of cooked Tofu is summarized in the following table:

Raw TofuFried Tofu
Protein (g/100g)11.2921.21
Fat (g/100g)7.8415.08
Carbohydrates (g/100g)4.1514.20

Adapted from Anwar and El-Chaghaby (2).

The Tofu’s protein is lacking Methionine and Cysteine (2), two essential amino acids your body needs to be in optimal health conditions.

How Can You Boost the Tofu Nutritional Value?

Normally, all legumes like soy and its derivatives are lacking Methionine and Cysteine, but you can improve the amino acid profile of Tofu by combining it with a cereal (7).

Cereals like corn, rice, oatmeal, and wheat contain Methionine and Cysteine, which can complement the amino acids in Tofu (7).

On the other hand, you can add a vitamin C source like lime or vegetables with high content of vitamin C (for example: bell peppers, broccoli, or cauliflower). Adding vitamin C to Tofu will enhance the bioavailability of iron, so you can absorb it well (8).

What are the health benefits of consuming Chicken?

Chicken is related to health benefits like promoting growth and development due to the presence of high quality proteins. Chicken meat, without skin, contains low content of saturated fats, which is good for preventing cardiovascular diseases (5).

On the other hand, chicken is a source of B vitamins like B6 and B12. B vitamins can improve the cognitive development in children, and also regulate the metabolism of macronutrients in adults (5).

Chicken also contains minerals like iron, zinc, and phosphorus, which are minerals important for strengthening your immune system and preventing anemia, or poor growth and development (5).

What is Tofu, and what are the health benefits of consuming it?

Tofu is a soy-product obtained by the precipitation, coagulation, and compression of soy proteins to form a curd. Tofu is a very common food in Asia, and it was adopted worldwide a few decades ago (9).

You can find a lot of antioxidants like flavonoids and phytosterols in Tofu, these antioxidants can protect you from cardiovascular diseases, cancer, osteoporosis, and hypertension (9).

Soy products like Tofu also contain calcium, magnesium, and iron. Calcium promotes good bone health and prevents osteoporosis. Magnesium is a mineral with antioxidant properties that helps to improve your immune system. Finally, iron is essential for preventing anemia (9).

How Can You Incorporate Tofu and Chicken in a Healthy Diet?

You can incorporate chicken and tofu in a healthy diet by combining these two foods with all food groups. Remember that you need to add variety to your diet to have all the nutrients you need (10).

Fortunately, chicken is very versatile and you can do a lot of recipes with it.

Tofu is slightly less versatile than chicken, most of the dishes with tofu are Asian, but they are not too hard. Click here to get some ideas and try Tofu!

Conclusion

This brief guideline answered the query “What is better between Chicken and Tofu?”. Additionally, this guideline presented the health benefits of chicken and tofu and compared the nutritional value of them. Finally, it presented some ideas of recipes to incorporate chicken and tofu in your diet.

References

  1. FoodData central [Internet]. Usda.gov. [cited 9 de May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171477/nutrients
  1. Anwar D, El-Chaghaby G. Nutritional quality, amino acid profiles, protein digestibility corrected amino acid scores and antioxidant properties of fried tofu and seitan. Food and Environment Safety Journal, 2019;18(3).
  1. FoodData central [Internet]. Usda.gov. [cited 9 de May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173629/nutrients 
  1. FoodData central [Internet]. Usda.gov. [cited 9 de May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172388/nutrients
  1. Soriano-Santos J. Chemical composition and nutritional content of raw poultry meat. In: Handbook of Poultry Science and Technology. Hoboken, NJ, USA: John Wiley & Sons, Inc.; 2010. p. 467–89
  1. Olson B, Marks DL, Grossberg AJ. Diverging metabolic programmes and behaviours during states of starvation, protein malnutrition, and cachexia. J Cachexia Sarcopenia Muscle, 2020;11(6):1429–46.
  1. Day L. Proteins from land plants – Potential resources for human nutrition and food security. Trends Food Sci Technol, 2013;32(1):25–42.
  1. Piskin E, Cianciosi D, Gulec S, Tomas M, Capanoglu E. Iron absorption: Factors, limitations, and improvement methods. ACS Omega, 2022;7(24):20441–56.
  1. Qin P, Wang T, Luo Y. A review on plant-based proteins from soybean: Health benefits and soy product development. J Agric Food Res, 2022;7(100265):100265.
  1. Cena H, Calder PC. Defining a healthy diet: Evidence for the role of contemporary dietary patterns in health and disease. Nutrients, 2020;12(2):334.