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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin B1223% vs 0%
0.54 µg vs 0 µg
- Copper3% vs 25%
0.027 mg vs 0.23 mg
- Calcium1% vs 18%
7.6 mg vs 238 mg
- Sodiumlimit11% vs <1%
261 mg vs 1.4 mg
- Protein27% vs 17%
13.7 g vs 8.7 g
- Cholesterollimit9% vs 0%
27 mg vs 0 mg
- Iron4% vs 11%
0.7 mg vs 1.9 mg
- Magnesium2% vs 9%
10.3 mg vs 36.6 mg
- Phosphorus7% vs 13%
82.7 mg vs 159 mg
- Niacin (B3)8% vs 3%
1.3 mg vs 0.44 mg
- Vitamin B66% vs 2%
0.1 mg vs 0.027 mg
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.