Canned chicken, no broth vs Firm tofu, raw
In short
Gram for gram, there are 28% more calories in canned chicken, no broth than in firm tofu, raw (185 vs 144 in 100 g). More in canned chicken, no broth: vitamin B12, sodium, cholesterol, protein and 4 more.
More in firm tofu, raw: calcium, copper (7.6×), thiamin, magnesium (3.1×) and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
25.3 g protein · 0.9 g carbs (0 g sugars) · 8.1 g fat
17.3 g protein · 2.8 g carbs · 8.7 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 g 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.
- Calcium14 mg · 683 mg1%53%
- Vitamin B121 µg · 0 µg42%0%
- Copper0.05 mg · 0.38 mg6%42%
- Sodiumlimit482 mg · 14 mg21%1%
- Cholesterollimit50 mg · 0 mg17%0%
- Protein25.3 g · 17.3 g51%35%
- Thiamin (B1)0 mg · 0.16 mg0%13%
- Niacin (B3)2.4 mg · 0.38 mg15%2%
- Magnesium19 mg · 58 mg5%14%
- Zinc2.5 mg · 1.6 mg23%14%
- Fiber0 g · 2.3 g0%8%
- Iron1.3 mg · 2.7 mg7%15%
- Folate2 µg · 29 µg1%7%
- Vitamin B60.19 mg · 0.092 mg11%5%
- Saturated fatlimit2.3 g · 1.3 g11%6%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat8.1 g · 8.7 g10%·11%
- Carbohydrates0.9 g · 2.8 g<1%·1%
- Potassium153 mg · 237 mg3%·5%
- Phosphorus153 mg · 190 mg12%·15%
- Selenium18.4 µg · 17.4 µg33%·32%
- Vitamin C0 mg · 0.2 mg0%·<1%
- Vitamin D0.1 µg · 0 µg1%·0%
- Riboflavin (B2)0.1 mg · 0.1 mg8%·8%
Reported for only one of the two, so not compared: manganese, vitamin A, vitamin E, vitamin K, pantothenic acid (B5), choline.
From USDA FoodData Central: Canned chicken, no broth (SR Legacy 171110), Firm tofu, raw (SR Legacy 172475). 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.