Canned chicken, no broth vs Firm tofu, raw
In short
For the same 100 calories you eat 54 g of canned chicken, no broth or 69 g of firm tofu, raw. More in canned chicken, no broth: vitamin B12, sodium, cholesterol and niacin (4.9×).
More in firm tofu, raw: calcium, copper (9.7×), thiamin, magnesium (3.9×) and 3 more. 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
69.4 g · 12 g protein · 1.9 g carbs · 6.1 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 · 474 mg1%36%
- Copper0.027 mg · 0.26 mg3%29%
- Vitamin B120.54 µg · 0 µg23%0%
- Sodiumlimit261 mg · 9.7 mg11%<1%
- Thiamin (B1)0 mg · 0.11 mg0%9%
- Cholesterollimit27 mg · 0 mg9%0%
- Magnesium10.3 mg · 40.3 mg2%10%
- Niacin (B3)1.3 mg · 0.26 mg8%2%
- Iron0.7 mg · 1.8 mg4%10%
- Fiber0 g · 1.6 g0%6%
- Folate1.1 µg · 20.1 µg<1%5%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein13.7 g · 12 g27%·24%
- Total fat4.4 g · 6.1 g6%·8%
- Saturated fatlimit1.2 g · 0.88 g6%·4%
- Carbohydrates0.49 g · 1.9 g<1%·1%
- Potassium82.7 mg · 165 mg2%·4%
- Phosphorus82.7 mg · 132 mg7%·11%
- Zinc1.4 mg · 1.1 mg12%·10%
- Selenium9.9 µg · 12.1 µg18%·22%
- Vitamin C0 mg · 0.14 mg0%·<1%
- Vitamin D0.054 µg · 0 µg<1%·0%
- Riboflavin (B2)0.054 mg · 0.071 mg4%·5%
- Vitamin B60.1 mg · 0.064 mg6%·4%
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.