Canned chicken, no broth vs Firm tofu, raw

Canned chicken, no brothFirm tofu, raw
Same weightSame caloriesOne serving

In short

One serving each: 157 calories in canned chicken, no broth (3 oz, 85 g), 181 calories in firm tofu, raw (1/2 cup, 126 g). More in canned chicken, no broth: vitamin B12, sodium, cholesterol and niacin (4.2×).

More in firm tofu, raw: calcium, copper (11×), thiamin, magnesium (4.5×) and 6 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Canned chicken, no broth157 cal

3 oz (85 g) · 21.5 g protein · 0.77 g carbs (0 g sugars) · 6.9 g fat

Firm tofu, raw181 cal

1/2 cup (126 g) · 21.8 g protein · 3.5 g carbs · 11 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.

0%37.5%75%
  • Calcium11.9 mg · 861 mg
    1%66%
  • Copper0.043 mg · 0.48 mg
    5%53%
  • Vitamin B120.85 µg · 0 µg
    35%0%
  • Sodiumlimit410 mg · 17.6 mg
    18%1%
  • Thiamin (B1)0 mg · 0.2 mg
    0%17%
  • Cholesterollimit42.5 mg · 0 mg
    14%0%
  • Magnesium16.1 mg · 73.1 mg
    4%17%
  • Iron1.1 mg · 3.4 mg
    6%19%
  • Selenium15.6 µg · 21.9 µg
    28%40%
  • Fiber0 g · 2.9 g
    0%10%
  • Niacin (B3)2 mg · 0.48 mg
    13%3%
  • Phosphorus130 mg · 239 mg
    10%19%
  • Folate1.7 µg · 36.5 µg
    <1%9%
  • Total fat6.9 g · 11 g
    9%14%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein21.5 g · 21.8 g43%·44%
  • Saturated fatlimit1.9 g · 1.6 g10%·8%
  • Carbohydrates0.77 g · 3.5 g<1%·1%
  • Potassium130 mg · 299 mg3%·6%
  • Zinc2.1 mg · 2 mg19%·18%
  • Vitamin C0 mg · 0.25 mg0%·<1%
  • Vitamin D0.085 µg · 0 µg<1%·0%
  • Riboflavin (B2)0.085 mg · 0.13 mg7%·10%
  • Vitamin B60.16 mg · 0.12 mg9%·7%

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.

vs
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Canned chicken, no broth vs Firm tofu, raw: nutrition compared | MyFoodAnalysis