Canned chicken, no broth vs Azumaya firm tofu
In short
For the same 100 calories you eat 54 g of canned chicken, no broth or 125 g of azumaya firm tofu. More in canned chicken, no broth: sodium (9.1×), cholesterol and protein.
More in azumaya firm tofu: calcium and iron (2.3×). Everything else is within 4% of a day's needs.
Calories, and where they come from
54.1 g · 13.7 g protein · 0.49 g carbs (0 g sugars) · 4.4 g fat
125 g · 11.3 g protein · 1.9 g carbs (0.5 g sugars) · 5.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Calcium7.6 mg · 225 mg1%17%
- Sodiumlimit261 mg · 28.8 mg11%1%
- Cholesterollimit27 mg · 0 mg9%0%
- Iron0.7 mg · 1.6 mg4%9%
- Protein13.7 g · 11.3 g27%23%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat4.4 g · 5.3 g6%·7%
- Saturated fatlimit1.2 g · 0.63 g6%·3%
- Carbohydrates0.49 g · 1.9 g<1%·1%
- Fiber0 g · 0.75 g0%·3%
Reported for only one of the two, so not compared: potassium, magnesium, phosphorus, zinc, copper, selenium, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, thiamin (B1), riboflavin (B2), niacin (B3), vitamin B6, folate, vitamin B12, choline.
From USDA FoodData Central: Canned chicken, no broth (SR Legacy 171110), Azumaya firm tofu (SR Legacy 175236). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.