Tofu vs chicken
In short
Gram for gram, there are 15% more calories in chicken than in tofu (165 vs 144 in 100 g). Most of those in chicken come from protein.
More in tofu: calcium, manganese, copper (7.7×), iron (2.6×) and 6 more. More in chicken: niacin, vitamin B6 (6.5×), cholesterol, protein and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
17.3 g protein · 2.8 g carbs · 8.7 g fat
31 g protein · 0 g carbs (0 g sugars) · 3.6 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 g 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.
- Niacin (B3)0.38 mg · 13.7 mg2%86%
- Calcium683 mg · 15 mg53%1%
- Manganese1.2 mg · 0.017 mg51%1%
- Copper0.38 mg · 0.049 mg42%5%
- Vitamin B60.092 mg · 0.6 mg5%35%
- Cholesterollimit0 mg · 85 mg0%28%
- Protein17.3 g · 31 g35%62%
- Selenium17.4 µg · 27.6 µg32%50%
- Pantothenic acid (B5)0.13 mg · 0.96 mg3%19%
- Vitamin B120 µg · 0.34 µg0%14%
- Iron2.7 mg · 1 mg15%6%
- Fiber2.3 g · 0 g8%0%
- Thiamin (B1)0.16 mg · 0.07 mg13%6%
- Magnesium58 mg · 29 mg14%7%
- Total fat8.7 g · 3.6 g11%5%
- Folate29 µg · 4 µg7%1%
- Zinc1.6 mg · 1 mg14%9%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Saturated fatlimit1.3 g · 1 g6%·5%
- Carbohydrates2.8 g · 0 g1%·0%
- Sodiumlimit14 mg · 74 mg1%·3%
- Potassium237 mg · 256 mg5%·5%
- Phosphorus190 mg · 228 mg15%·18%
- Vitamin C0.2 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0.1 µg0%·1%
- Riboflavin (B2)0.1 mg · 0.11 mg8%·9%
Reported for only one of the two, so not compared: vitamin A, vitamin E, vitamin K, choline.
From USDA FoodData Central: Firm tofu, raw (SR Legacy 172475), Chicken breast, meat only, roasted (SR Legacy 171477). 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.