Canned chicken, no broth vs Hard tofu
In short
Gram for gram, there are 28% more calories in canned chicken, no broth than in hard tofu (185 vs 145 in 100 g). More in canned chicken, no broth: vitamin B12, protein, sodium, cholesterol and 4 more.
More in hard tofu: copper (6.6×), calcium, magnesium (2.8×), iron (2.1×) and 2 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
12.7 g protein · 4.4 g carbs · 10 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.
- Vitamin B121 µg · 0 µg42%0%
- Copper0.05 mg · 0.33 mg6%36%
- Calcium14 mg · 345 mg1%27%
- Protein25.3 g · 12.7 g51%25%
- Sodiumlimit482 mg · 2 mg21%<1%
- Cholesterollimit50 mg · 0 mg17%0%
- Niacin (B3)2.4 mg · 0.64 mg15%4%
- Vitamin B60.19 mg · 0.039 mg11%2%
- Magnesium19 mg · 53 mg5%13%
- Iron1.3 mg · 2.8 mg7%15%
- Zinc2.5 mg · 1.7 mg23%15%
- Phosphorus153 mg · 231 mg12%18%
- Folate2 µg · 22 µg1%6%
- Saturated fatlimit2.3 g · 1.4 g11%7%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat8.1 g · 10 g10%·13%
- Carbohydrates0.9 g · 4.4 g<1%·2%
- Fiber0 g · 0.6 g0%·2%
- Potassium153 mg · 146 mg3%·3%
- Selenium18.4 µg · 16.8 µg33%·31%
- Vitamin C0 mg · 0.3 mg0%·<1%
- Vitamin D0.1 µg · 0 µg1%·0%
- Thiamin (B1)0 mg · 0.042 mg0%·4%
- Riboflavin (B2)0.1 mg · 0.077 mg8%·6%
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), Hard tofu (SR Legacy 174291). 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.