Chicken Breast Vs Soya Chunks: What Are The Main Differences And Similarities?
What To Know
- Soya chunks are a clear winner in terms of protein content, providing almost twice as much protein as chicken breast.
- If you are looking for a plant-based protein source with high fiber and iron, soya chunks are a good choice.
- If you have a soya allergy or are concerned about phytic acid, chicken breast may be a better option.
When it comes to choosing a protein source, chicken breast and soya chunks are two popular options. Both offer unique nutritional profiles, but which one is better for you? This blog post will delve into the nutritional differences between chicken breast and soya chunks, helping you make an informed decision about which one to incorporate into your diet.
Nutritional Value
Protein:
- Chicken breast: 27 grams per 100 grams
- Soya chunks: 50 grams per 100 grams
Soya chunks are a clear winner in terms of protein content, providing almost twice as much protein as chicken breast.
Fat:
- Chicken breast: 3 grams per 100 grams
- Soya chunks: 1 gram per 100 grams
Chicken breast contains more fat than soya chunks, but most of it is unsaturated fat, which is considered healthy.
Carbohydrates:
- Chicken breast: 0 grams per 100 grams
- Soya chunks: 30 grams per 100 grams
Soya chunks contain significantly more carbohydrates than chicken breast, primarily in the form of fiber.
Calories:
- Chicken breast: 165 calories per 100 grams
- Soya chunks: 180 calories per 100 grams
In terms of calories, soya chunks and chicken breast are similar.
Vitamins and Minerals
Iron:
- Chicken breast: 1.5 milligrams per 100 grams
- Soya chunks: 6 milligrams per 100 grams
Soya chunks are a richer source of iron than chicken breast.
Calcium:
- Chicken breast: 28 milligrams per 100 grams
- Soya chunks: 100 milligrams per 100 grams
Soya chunks provide significantly more calcium than chicken breast.
Zinc:
- Chicken breast: 1.6 milligrams per 100 grams
- Soya chunks: 2.5 milligrams per 100 grams
Soya chunks contain slightly more zinc than chicken breast.
Vitamin B12:
- Chicken breast: 0.5 micrograms per 100 grams
- Soya chunks: 0 micrograms per 100 grams
Chicken breast is a good source of vitamin B12, while soya chunks do not contain any.
Health Benefits
Chicken breast:
- Supports muscle growth and repair
- Rich in selenium, which is important for immune function
- Low in calories and fat
Soya chunks:
- Excellent source of plant-based protein
- Contains isoflavones, which have antioxidant and anti-inflammatory properties
- High in fiber, which promotes satiety and digestive health
Drawbacks
Chicken breast:
- Can be dry and bland if not cooked properly
- High in cholesterol, which can be a concern for people with heart disease
- May contain antibiotics and growth hormones
Soya chunks:
- Can have a slightly bitter taste
- May trigger allergic reactions in some people
- Contains phytic acid, which can interfere with mineral absorption
Which One to Choose?
The best choice between chicken breast and soya chunks depends on your individual dietary needs and preferences.
- If you are looking for a high-protein source with low fat and calories, chicken breast is a good option.
- If you are looking for a plant-based protein source with high fiber and iron, soya chunks are a good choice.
- If you have concerns about cholesterol or antibiotic use, soya chunks may be a better option.
- If you have a soya allergy or are concerned about phytic acid, chicken breast may be a better option.
Versatility in Cooking
Both chicken breast and soya chunks are versatile ingredients that can be used in a variety of dishes.
- Chicken breast can be grilled, roasted, baked, or sautéed.
- Soya chunks can be rehydrated and added to soups, stews, salads, and stir-fries.
Final Thoughts: The Winner Is…
There is no clear winner between chicken breast and soya chunks as the best protein source. Both have their own unique nutritional profiles and health benefits. The best choice for you will depend on your individual dietary needs and preferences.
Answers to Your Questions
1. Which is more filling, chicken breast or soya chunks?
Soya chunks are more filling due to their higher fiber content.
2. Can I use soya chunks to replace chicken in recipes?
Yes, you can use soya chunks as a meat substitute in many recipes.
3. Are soya chunks safe to eat for women with breast cancer?
The evidence on the safety of soya for women with breast cancer is inconclusive. Some studies suggest that soya may be beneficial, while others suggest it may be harmful. It is best to consult with a healthcare professional before consuming soya if you have breast cancer.
