Tofu vs chicken
In short
For the same 100 calories you eat 69 g of tofu or 61 g of chicken. Most of those in chicken come from protein.
More in tofu: calcium, manganese, copper (8.8×), iron (2.9×) and 6 more. More in chicken: niacin, vitamin B6 (5.7×), cholesterol, protein and 3 more. 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
60.6 g · 18.8 g protein · 0 g carbs (0 g sugars) · 2.2 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 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.
- Niacin (B3)0.26 mg · 8.3 mg2%52%
- Calcium474 mg · 9.1 mg36%1%
- Manganese0.82 mg · 0.01 mg36%<1%
- Copper0.26 mg · 0.03 mg29%3%
- Vitamin B60.064 mg · 0.36 mg4%21%
- Cholesterollimit0 mg · 51.5 mg0%17%
- Protein12 g · 18.8 g24%38%
- Pantothenic acid (B5)0.092 mg · 0.58 mg2%12%
- Vitamin B120 µg · 0.21 µg0%9%
- Selenium12.1 µg · 16.7 µg22%30%
- Iron1.8 mg · 0.63 mg10%4%
- Fiber1.6 g · 0 g6%0%
- Thiamin (B1)0.11 mg · 0.042 mg9%4%
- Magnesium40.3 mg · 17.6 mg10%4%
- Total fat6.1 g · 2.2 g8%3%
- Folate20.1 µg · 2.4 µg5%1%
- Zinc1.1 mg · 0.61 mg10%6%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Saturated fatlimit0.88 g · 0.61 g4%·3%
- Carbohydrates1.9 g · 0 g1%·0%
- Sodiumlimit9.7 mg · 44.8 mg<1%·2%
- Potassium165 mg · 155 mg4%·3%
- Phosphorus132 mg · 138 mg11%·11%
- Vitamin C0.14 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0.061 µg0%·<1%
- Riboflavin (B2)0.071 mg · 0.069 mg5%·5%
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.