Soya Chunks vs Chicken: Which Is Better For Your Health?

Choosing between soya chunks and chicken can be tough, especially when trying to be health-conscious. Both options have pros and cons when it comes to nutrition, so it’s important to know what you’re getting before you make your choice.

If you are looking for the DEEP comparison between soya chunks and chicken, you’ve come to the right place.

I am going to compare soya chunks vs chicken in terms of nutrition and health benefits. By the end of this post, you will better understand which is the better choice for your health.

So let’s start.

Also read: Which One Is Better? A Comparison Of Brown Bread Vs White Bread

Soya chunks vs chicken: Nutritional comparison

Soya chunks and chicken are considered very nutritious foods in the market. They are both good source of protein, carbs, vitamins, and minerals. However, if you have to pick one based on nutrition, which one would it be? Let’s take a look.

Soya chunks vs chicken nutrition comparison


A 100g serving of chicken contains around 240 calories, while the same amount of soya chunks has around 345 calories.

The calories in soya chunks are mostly from carbohydrates and protein, while the calories in the chicken are mostly from protein and fats. 

That means if you want to fulfil the body’s most immediate needs, soya chunks are a better option than chicken. However, eating chicken will provide you long-term and efficient form of energy.


When it comes to protein, both soya chunks and chicken are regarded as powerful sources. In fact, protein is one of the main reasons behind their popularity.

Soya chunks are a vegan-friendly source of protein that people often choose as an alternative to chicken protein. They are a complete protein containing all essential amino acids. On the other hand, chicken is also a complete source of complete protein with all essential amino acids. However, soya chunk has almost 100% more protein than chicken.

In addition, as per studies, the amino acid composition of soybean proteins is close to that of animal protein.

So which is better in terms of protein? That comes down to preference.


When it comes to dietary fiber, Soya chunks are a good source, providing about 13g per 100g. On the other hand, chicken is not a good source of dietary fiber, providing less than 1 gram or nothing.

This difference is important because fiber is essential for a healthy digestive system. It helps to keep you regular and can even help to reduce the risk of some diseases.


Soya chunks offer a high level of carbohydrates to your body, which is the body’s first energy source. In contrast, chicken does not contain carbohydrates. Therefore, if you follow a low-carbohydrate (keto) diet, chicken may be a better option.


When it comes to fat content, there is a significant difference between soya chunks and chicken. Soya chunks contain a very low amount of fat, approximately 0.5g. In contrast, fat is one of the main nutrients in chicken, with 14g in a 100g serving.

Chicken has a bad reputation for being high in fat. Yes, it contains saturated fat, but most of the fat in chicken is healthy, i.e. unsaturated fat. 

Additionally, the highest fat content in chicken comes from the skin, which is usually taken off.

Vitamins and minerals

When it comes to vitamins and minerals, both soya chunks and chicken are excellent sources. However, soya chunks are a good source of vitamin C, calcium, potassium, zinc and iron. At the same time, chicken is a good source of vitamin B3, B6, B12, D, copper, phosphorus, zinc and selenium.

In terms of vitamins and minerals, chicken seems to be a better option than soya chunks.

Soya chunks vs chicken: Benefits Comparison

Soya chunks vs chicken benefits comparison

For bodybuilding

Both soy chunks and chicken have been a staple in bodybuilders’ diets for many years because they are both good sources of protein.

But what if you had to pick one?

According to sources, the protein in chicken has a biological value of 79, whereas the biological value of soy chunks is 74. Although this difference is minor, chicken is more beneficial for bodybuilding due to its high bioavailability.

However, this doesn’t mean you shouldn’t eat soy chunks. You can add both of them to your diet to maximise your bodybuilding.

For cholesterol

Soya chunks are cholesterol-free, while the chicken is known to be high in cholesterol, containing 88mg per 100g, or about 29% of the daily limit.

Some studies show that people with high cholesterol levels should avoid chicken. However, other studies show that dietary cholesterol does not alter your cholesterol levels in the body.

The studies are inconclusive, so the best you can do is to include skinless chicken in your diet with minimal processing. Additionally, go for chicken breast, which has the least cholesterol, followed by thighs, wings, and legs.

For diabetes

When it comes to diabetes, both soya chunks and chicken can be extremely beneficial.

Soya chunks are made from soybeans, rich in bioactive compounds called isoflavones. These substances have been shown to have anti-diabetic properties and can help lower blood sugar levels.

On the other hand, chicken is also a good choice for people with diabetes because it is high in protein and low in fat.

However, if I had to choose one, I would pick chicken, as it has fewer calories and carbs, which is preferred for diabetics.

For weight loss

While soy chunks are high in calories and carbs, chicken contains fat, which is not considered good for weight loss.

However, if included in a balanced diet and in moderation, both soya chunks and chicken can be a great way to maintain weight.

But If I had to choose one for weight loss, chicken would be my choice due to its lower overall calorie content.

For bones

Although both soya chunks and chicken are high in nutrients and good for bone health, there is a slight difference between the two.

While soya chunks contain a high level of calcium than chicken, they lack vitamin D. On the other hand, chicken is low in calcium but known to be a great source of vitamin D, which is important for the proper absorption of calcium.

Therefore, including both in your diet would be beneficial for healthy bones. If you cannot eat chicken, you need to get vitamin D from other sources.


With the ever-growing popularity of plant-based diets, soya chunks have become a popular meat alternative in recent years. But how do they compare to chicken in terms of affordability?

In general, soya chunks are more affordable than chicken. A quick search on Amazon shows that a1kg of soya chunks costs anywhere between 150-200, whereas a 1kg bag of chicken in a local market costs approximately 160-220. Additionally, soya chunks are available in small packets, which cost 10-20 rs, whereas chicken cannot be bought at this price.

So soya chunks are not only affordable but also easily available.

Final words: Which is better for your health?

When it comes to comparing soya chunks vs chicken, both offer a great source of nutrients, especially protein. Both have an important place in people’s diets.

However, when it comes to choosing only one, chicken outperforms soya chunks due to its high biological value. In addition, it contains some additional nutrients such as vitamin B12, vitamin D, choline and selenium.

But this doesn’t mean you should avoid soya chunks. They are a great addition to anyone’s diet, especially for vegans and vegetarians. And if possible, you can go with both.

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Yatender is the founder of Investohealth! He provides thoroughly researched, unbiased reviews analyzing packaged foods' ingredients, nutrition, and health impacts. Join him on a quest for healthier, more informed eating habits.

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