Canned chicken, no broth vs Hard tofu
In short
One serving each: 157 calories in canned chicken, no broth (3 oz, 85 g), 177 calories in hard tofu (1/4 block, 122 g). More in canned chicken, no broth: vitamin B12, sodium, cholesterol, protein and 2 more.
More in hard tofu: copper (9.4×), calcium, iron (3×), phosphorus (2.2×) and 5 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
3 oz (85 g) · 21.5 g protein · 0.77 g carbs (0 g sugars) · 6.9 g fat
1/4 block (122 g) · 15.5 g protein · 5.4 g carbs · 12.2 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.
- Copper0.043 mg · 0.4 mg5%44%
- Vitamin B120.85 µg · 0 µg35%0%
- Calcium11.9 mg · 421 mg1%32%
- Sodiumlimit410 mg · 2.4 mg18%<1%
- Cholesterollimit42.5 mg · 0 mg14%0%
- Iron1.1 mg · 3.4 mg6%19%
- Phosphorus130 mg · 282 mg10%23%
- Protein21.5 g · 15.5 g43%31%
- Magnesium16.1 mg · 64.7 mg4%15%
- Selenium15.6 µg · 20.5 µg28%37%
- Niacin (B3)2 mg · 0.78 mg13%5%
- Total fat6.9 g · 12.2 g9%16%
- Vitamin B60.16 mg · 0.048 mg9%3%
- Folate1.7 µg · 26.8 µg<1%7%
- Thiamin (B1)0 mg · 0.051 mg0%4%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Saturated fatlimit1.9 g · 1.8 g10%·9%
- Carbohydrates0.77 g · 5.4 g<1%·2%
- Fiber0 g · 0.73 g0%·3%
- Potassium130 mg · 178 mg3%·4%
- Zinc2.1 mg · 2 mg19%·18%
- Vitamin C0 mg · 0.37 mg0%·<1%
- Vitamin D0.085 µg · 0 µg<1%·0%
- Riboflavin (B2)0.085 mg · 0.094 mg7%·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), 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.