Firm tofu, raw vs Canned chicken, no broth
In short
For the same 100 calories you eat 69 g of firm tofu, raw or 54 g of canned chicken, no broth. More in firm tofu, raw: calcium, copper (9.7×), thiamin, magnesium (3.9×) and 3 more.
More in canned chicken, no broth: vitamin B12, sodium, cholesterol and niacin (4.9×). Everything else is within 4% of a day's needs.
Calories, and where they come from
69.4 g · 12 g protein · 1.9 g carbs · 6.1 g fat
54.1 g · 13.7 g protein · 0.49 g carbs (0 g sugars) · 4.4 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.
- Calcium474 mg · 7.6 mg36%1%
- Copper0.26 mg · 0.027 mg29%3%
- Vitamin B120 µg · 0.54 µg0%23%
- Sodiumlimit9.7 mg · 261 mg<1%11%
- Thiamin (B1)0.11 mg · 0 mg9%0%
- Cholesterollimit0 mg · 27 mg0%9%
- Magnesium40.3 mg · 10.3 mg10%2%
- Niacin (B3)0.26 mg · 1.3 mg2%8%
- Iron1.8 mg · 0.7 mg10%4%
- Fiber1.6 g · 0 g6%0%
- Folate20.1 µg · 1.1 µg5%<1%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein12 g · 13.7 g24%·27%
- Total fat6.1 g · 4.4 g8%·6%
- Saturated fatlimit0.88 g · 1.2 g4%·6%
- Carbohydrates1.9 g · 0.49 g1%·<1%
- Potassium165 mg · 82.7 mg4%·2%
- Phosphorus132 mg · 82.7 mg11%·7%
- Zinc1.1 mg · 1.4 mg10%·12%
- Selenium12.1 µg · 9.9 µg22%·18%
- Vitamin C0.14 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0.054 µg0%·<1%
- Riboflavin (B2)0.071 mg · 0.054 mg5%·4%
- Vitamin B60.064 mg · 0.1 mg4%·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: Firm tofu, raw (SR Legacy 172475), Canned chicken, no broth (SR Legacy 171110). 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.