Chicken vs Tofu - What's the difference?

Regardless of your current dietary preferences, the saying “variety is the spice of life” has become a cliché for a reason.

There’s a lot of debate surrounding the topic of chicken vs. tofu. It’s a topic that concerns fitness fanatics, nutritionists, animal lovers and environmentalists alike, not to mention kitchen wizards.

Whether you’re a meat eater, vegan, or somewhere in between, you’ve probably wondered what the differences between chicken and tofu are.

What is the difference between chicken and tofu?

In addition to chicken being a meat product and tofu being made from soybeans, there are other culinary differences, including flavor, texture, preparation, and nutritional value. These differences make each product suitable for different diets and recipes.

Both chicken and tofu are well known for their neutral flavor and versatility in the kitchen, but in this article we’ll take a closer look at both food products with these criteria in mind.

We will also cover nutrition issues in terms of calories, carbohydrates, fat and of course protein.

By the end of this article, you’ll know everything there is to know about chicken and tofu, whether or not you decide to add either to your diet.

Eat chicken

Chicken is one of the most popular meat products in the world, with poultry coming in second only to pork.

It is highly prized as a source of lean protein and omega-3 fatty acids, as well as being low in carbohydrates and fat.

And more importantly, chicken is incredibly versatile. It can be cooked in a number of different ways, accommodating almost every taste preference and culinary skill.

What does the chicken taste like?

It seems ironic to many people that there are so many foods that are said to “taste like chicken” and yet it is incredibly difficult to accurately describe the taste experience of chicken itself.

Modern conventionally produced chicken has a milder flavor than organic chicken or wild-caught options. Chicken absorbs flavors very well, making it perfect for a wide variety of cuisines.

In other words, chicken will generally taste like whatever is seasoned, marinated, or cooked with it. However, it will always have the classic umami undertones of… well, chicken!

What does rare chicken taste like?

At best, you’ll be able to identify undercooked chicken by sight before you have a chance to taste it.

Undercooked, or worse still, undercooked chicken can be very dangerous and is one of the biggest culprits in salmonella and food poisoning.

Look for these signs that the meat is well cooked:

• Properly cooked chicken will be white and opaque all over, with no pink or translucent streaks, although this may be less reliable if the meat has been marinated or cooked in a red sauce. You can open the chicken to see if it is still pink in the center.
• Chicken will shrink in size when cooked, especially if it is not organic.
• Cooked chicken will have a firm yet tender texture, while undercooked chicken will be somewhat rubbery and jiggly.

If you’re still not sure if the chicken is cooked through, instead of testing it for taste, use a meat thermometer. (This is the most accurate instant food thermometer we’ve found.)

Cooked chicken must have an internal temperature of at least 165°F to be considered safe from possible bacterial contamination.

how to cook chicken

Chicken is one of the most popular meats eaten around the world, which means it can appear in almost any type of cuisine. There is no limit to the ways to prepare it.

The most common types of preparation are roasting, sautéing, frying, grilling, poaching, stewing, slow cooking or pressure cooking. Of course, you can also roast, braise, and boil, among other culinary techniques.

Even within the long list of cooking styles, there is an equally limitless variety of spices, seasonings, sauces, marinades, or breading that you can use to further enhance the flavor and texture of your chicken.

With a little creativity, it’s almost impossible to get bored of this versatile white meat.

The texture of cooked chicken

The texture of cooked chicken is something you’ll learn to recognize mostly by what it’s not.

Undercooked chicken will be floppy, shiny, pink, and a bit rubbery. Overcooked chicken will be dense, tough, and have a tough, stringy texture if you try to pull it apart.

Well-cooked chicken represents the middle ground between these two unappetizing extremes. It should be firm but juicy, with a nice chew that is neither rubbery nor stringy.

eat tofu

It has been said that tofu is the chicken of the plant world.

Just as chicken can be prepared in endless ways and is somewhat bland on its own, the same can be said for tofu.

Tofu is a block of condensed soy milk, created in a process similar to making cheese.

It is believed to date back more than 2,000 years, and was discovered by accident when a Chinese cook mixed fresh soy milk with a saline solution called nigiri.

What does tofu taste like?

Fresh tofu has very little flavor, yet it absorbs flavors even better than chicken. There are many different textures and styles of tofu that can be made to taste like anything from sweet desserts to savory main courses.

Preparing tofu well requires some practice and a certain degree of understanding of how the product reacts to the cooking process.

One of the most effective ways to help your tofu absorb even more flavor is to use a tofu press to remove as much water from the spongy block before seasoning, marinating, or simmering it in any type of sauce.

Just like a sponge, if it’s already full of water it doesn’t have room for more. But if you take the water out of it first, it will thirstily retain any seasoned liquid it is exposed to.

the texture of tofu

One of the reasons tofu is so versatile is because there are so many different varieties and textures.

While you can choose between enjoying a chicken breast or chicken thigh, with tofu you’ll also be spoiled for choice.

The different textures of tofu are

• Silky/Smooth - With a texture similar to that of pudding or yogurt, soft tofu is often used for desserts or served as a creamy base or garnish for soups, curries, or other sauces.
• Medium - Medium firm tofu has enough strength to maintain some structure along the edges of the cut, but will still be soft on the inside, with plenty of room to absorb the surrounding flavor.
• Firm and Extra Firm - The tougher, chewier blocks of tofu are great for frying or grilling, but they need to be pressed before cooking to give the flavor room to infiltrate.

The texture of the tofu is the biggest hurdle for most people. With the exception of soft tofu, there is a unique fluffiness and chewiness associated with tofu.

Once you get into it, you’re a fan for life, but it can take some getting used to because there’s nothing else quite like this soy product.

How to cook tofu

Tofu can be eaten both raw and cooked, and there are almost endless options for preparation methods.

There are a few techniques that can help you take tofu from edible to extraordinary:

• Use a tofu press -Tofu is packed in water and, at the very least, needs to be drained before cooking with it. Better still, pressing the remaining water from the tofu block is ideal, especially for firm or extra-firm textures, although medium tofu can be pressed as well. If there is too much water left in the tofu when you start cooking it, the texture will be compromised and it won’t be able to absorb as much flavor, leaving it bland and mushy.
• Season the tofu - Whether you marinate the tofu, simmer it in a rich sauce, or sprinkle it with herbs and spices, you want to give it plenty of added flavor to enrich its mild flavor.
• Experiment with texture - Trying different textures of packaged tofu is a good way to explore the different experiences that tofu can bring to a meal, but how you cook it can drastically alter the texture as well. Medium-fried tofu creates a totally unique mouthfeel when compared to stir-fried extra-strong tofu, or diced firm tofu slow-cooked in a curry sauce. Tofu can be meaty, crunchy, or soft and smooth, creating many different focal points for your meals.

Tofu requires a bit of patience and experimentation, but you’ll be glad you made the effort.

chicken vs. Tofu - Nutritional value

Depending on who you talk to, both chicken and tofu can be considered extremely nutritious and healthy sources of protein, but both also have considerable controversy surrounding them.

chicken vs. Tofu - Nutrition (per 100 g)

The graph above compares 100 grams of chicken breast with the same volume of firm tofu. Chicken clocks in a bit more calories, at 172 calories versus tofu’s 145 calories, but that’s only a small part of the story.

Both chicken and tofu are best prepared with lots of flavor added, so how the star of the meal is prepared and cooked is very important.

One of the most common questions that arises when considering any of these foods is whether they are good for the diet.

The tricky answer is that both chicken and tofu can be a healthy part of a well-run weight loss plan, but neither should be considered a silver bullet.

Consuming the tofu or chicken of your choice while controlling added ingredients like oil, salt, and even sugar is a smart weight loss strategy.

Chicken Carbs vs. Tofu

With the rise in popularity of the keto diet, everyone wants to know how many carbs are in the food they eat. Even if you don’t follow a strict keto plan, this is probably a nutritional fact that interests you.

Tofu does have some carbs, but they are extremely minimal and are offset by the corresponding fiber content, which lowers your total net carbs.

Instead, it is considered a very high source of complete protein, meaning it contains all 9 essential amino acids.

Unlike tofu, chicken has no carbohydrates unless added to it, such as with the addition of breadcrumbs. Depending on how you prepare it, it would be a nice addition to a keto diet, despite being relatively low in fat.

The fat in tofu vs. chicken

Another thing that tofu and chicken have in common is that they are considered low-fat sources of protein that happen to be rich in omega-3 fatty acids. Chicken has a bit more fat than tofu, but the biggest difference is in the type of fat.

Chicken has nearly twice the saturated fat and triple the monounsaturated fat, while tofu has more polyunsaturated fat.

Although there are trace amounts of fat in both foods, polyunsaturated fat is considered the most heart-healthy type of fat, giving tofu the edge in this category.

Another important factor to consider is not just the amount of omega-3 fatty acids, of which tofu has more, but the ratio of omega-3 to omega-6 fatty acids.

The ideal ratio is 1:4, respectively. Neither product meets this perfect ratio, but tofu comes closer, with 1 mg of omega-3 for every 7.5 mg of omega-6. Chicken, by comparison, has a ratio closer to 1:14.5

Protein in Tofu vs. Chicken

We have saved the best for last: the proteins. Protein is the building block of all cells in the human body, and we all need to make sure we get enough high-quality protein in our diet, whether it comes from plants or animals.

A 100g serving of raw chicken breast contains approximately 20g of protein, or 48% of the recommended daily intake (depending on body size and composition).

The same 100g serving of firm tofu contains just under 16g of protein, which is about 32% of the recommended daily intake (based on body size and composition).

There are some additional factors that must be taken into account before drawing any conclusions in this section.

First of all, chicken serving sizes are often very different from what you might expect. The suggested serving size should be 3 to 4 ounces of chicken, which in many cases is only 1/3 of a chicken breast.

As a result, many people eat much more chicken than is recommended, despite the positive benefits of protein consumption.

Instead, the recommended serving of tofu is actually 150g, which is more than what we’ve accounted for in the chart.

Additionally, chicken is often served as the centerpiece of a meal, paired with only small amounts of other forms of nutrition.

Rather, tofu is often served as a minor ingredient in a meal that is often rich in other forms of nutrition, such as vegetables in a stir-fry or curry.

In conclusion, both chicken and tofu can be healthy, nutritious and, above all, delicious components of a balanced and exciting diet.