Tofu vs chicken

Firm tofu, rawChicken breast, meat only, roasted
Same weightSame caloriesOne serving

In short

One serving each: 181 calories in tofu (1/2 cup, 126 g), 140 calories in chicken (3 oz, 85 g). Most of those in chicken come from protein.

More in tofu: calcium, manganese, copper (11×), iron (3.8×) and 6 more. More in chicken: niacin, cholesterol, vitamin B6 (4.4×), pantothenic acid (4.9×) and 2 more. 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

Chicken breast, meat only, roasted140 cal

3 oz (85 g) · 26.4 g protein · 0 g carbs (0 g sugars) · 3 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%
  • Niacin (B3)0.48 mg · 11.7 mg
    3%73%
  • Calcium861 mg · 12.8 mg
    66%1%
  • Manganese1.5 mg · 0.014 mg
    65%1%
  • Copper0.48 mg · 0.042 mg
    53%5%
  • Cholesterollimit0 mg · 72.3 mg
    0%24%
  • Vitamin B60.12 mg · 0.51 mg
    7%30%
  • Iron3.4 mg · 0.88 mg
    19%5%
  • Pantothenic acid (B5)0.17 mg · 0.82 mg
    3%16%
  • Vitamin B120 µg · 0.29 µg
    0%12%
  • Thiamin (B1)0.2 mg · 0.06 mg
    17%5%
  • Magnesium73.1 mg · 24.6 mg
    17%6%
  • Fiber2.9 g · 0 g
    10%0%
  • Zinc2 mg · 0.85 mg
    18%8%
  • Total fat11 g · 3 g
    14%4%
  • Protein21.8 g · 26.4 g
    44%53%
  • Folate36.5 µg · 3.4 µg
    9%1%

Show as: bars · dots

Where they are alike

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

  • Saturated fatlimit1.6 g · 0.86 g8%·4%
  • Carbohydrates3.5 g · 0 g1%·0%
  • Sodiumlimit17.6 mg · 62.9 mg1%·3%
  • Potassium299 mg · 218 mg6%·5%
  • Phosphorus239 mg · 194 mg19%·16%
  • Selenium21.9 µg · 23.5 µg40%·43%
  • Vitamin C0.25 mg · 0 mg<1%·0%
  • Vitamin D0 µg · 0.085 µg0%·<1%
  • Riboflavin (B2)0.13 mg · 0.097 mg10%·7%

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.

vs
Compare Firm tofu, raw withGround chicken, rawChicken feet, boiledCanned chicken, no brothFrozen chicken patty, cooked
Tofu vs chicken: 144 vs 165 calories per 100 g