Canned chicken, no broth vs Hard tofu
In short
For the same 100 calories you eat 54 g of canned chicken, no broth or 69 g of hard tofu. More in canned chicken, no broth: vitamin B12, sodium, protein, cholesterol and 2 more.
More in hard tofu: copper (8.4×), calcium, iron (2.7×), magnesium (3.6×) and phosphorus. 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 g · 8.7 g protein · 3 g carbs · 6.9 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.
- Vitamin B120.54 µg · 0 µg23%0%
- Copper0.027 mg · 0.23 mg3%25%
- Calcium7.6 mg · 238 mg1%18%
- Sodiumlimit261 mg · 1.4 mg11%<1%
- Protein13.7 g · 8.7 g27%17%
- Cholesterollimit27 mg · 0 mg9%0%
- Iron0.7 mg · 1.9 mg4%11%
- Magnesium10.3 mg · 36.6 mg2%9%
- Phosphorus82.7 mg · 159 mg7%13%
- Niacin (B3)1.3 mg · 0.44 mg8%3%
- Vitamin B60.1 mg · 0.027 mg6%2%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat4.4 g · 6.9 g6%·9%
- Saturated fatlimit1.2 g · 1.0 g6%·5%
- Carbohydrates0.49 g · 3 g<1%·1%
- Fiber0 g · 0.41 g0%·1%
- Potassium82.7 mg · 101 mg2%·2%
- Zinc1.4 mg · 1.1 mg12%·10%
- Selenium9.9 µg · 11.6 µg18%·21%
- Vitamin C0 mg · 0.21 mg0%·<1%
- Vitamin D0.054 µg · 0 µg<1%·0%
- Thiamin (B1)0 mg · 0.029 mg0%·2%
- Riboflavin (B2)0.054 mg · 0.053 mg4%·4%
- Folate1.1 µg · 15.2 µg<1%·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), 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.