Firm tofu, raw vs Canned chicken, no broth

Firm tofu, rawCanned chicken, no broth
Same weightSame caloriesOne serving

In short

One serving each: 181 calories in firm tofu, raw (1/2 cup, 126 g), 157 calories in canned chicken, no broth (3 oz, 85 g). More in firm tofu, raw: calcium, copper (11×), thiamin, magnesium (4.5×) and 6 more.

More in canned chicken, no broth: vitamin B12, sodium, cholesterol and niacin (4.2×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Firm tofu, raw181 cal

1/2 cup (126 g) · 21.8 g protein · 3.5 g carbs · 11 g fat

Canned chicken, no broth157 cal

3 oz (85 g) · 21.5 g protein · 0.77 g carbs (0 g sugars) · 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 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.

0%37.5%75%
  • Calcium861 mg · 11.9 mg
    66%1%
  • Copper0.48 mg · 0.043 mg
    53%5%
  • Vitamin B120 µg · 0.85 µg
    0%35%
  • Sodiumlimit17.6 mg · 410 mg
    1%18%
  • Thiamin (B1)0.2 mg · 0 mg
    17%0%
  • Cholesterollimit0 mg · 42.5 mg
    0%14%
  • Magnesium73.1 mg · 16.1 mg
    17%4%
  • Iron3.4 mg · 1.1 mg
    19%6%
  • Selenium21.9 µg · 15.6 µg
    40%28%
  • Fiber2.9 g · 0 g
    10%0%
  • Niacin (B3)0.48 mg · 2 mg
    3%13%
  • Phosphorus239 mg · 130 mg
    19%10%
  • Folate36.5 µg · 1.7 µg
    9%<1%
  • Total fat11 g · 6.9 g
    14%9%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein21.8 g · 21.5 g44%·43%
  • Saturated fatlimit1.6 g · 1.9 g8%·10%
  • Carbohydrates3.5 g · 0.77 g1%·<1%
  • Potassium299 mg · 130 mg6%·3%
  • Zinc2 mg · 2.1 mg18%·19%
  • Vitamin C0.25 mg · 0 mg<1%·0%
  • Vitamin D0 µg · 0.085 µg0%·<1%
  • Riboflavin (B2)0.13 mg · 0.085 mg10%·7%
  • Vitamin B60.12 mg · 0.16 mg7%·9%

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.

vs
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