Firm tofu, raw vs Ground chicken, raw
In short
For the same 100 calories you eat 69 g of firm tofu, raw or 70 g of ground chicken, raw. More in firm tofu, raw: calcium, manganese, copper (5.8×), selenium and 4 more.
More in ground chicken, raw: niacin (15×), cholesterol, vitamin B6 (5.6×), vitamin B12 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
69.9 g · 12.2 g protein · 0.028 g carbs (0 g sugars) · 5.7 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 · 4.2 mg36%<1%
- Manganese0.82 mg · 0.011 mg36%<1%
- Copper0.26 mg · 0.045 mg29%5%
- Niacin (B3)0.26 mg · 3.9 mg2%24%
- Cholesterollimit0 mg · 60.1 mg0%20%
- Vitamin B60.064 mg · 0.36 mg4%21%
- Vitamin B120 µg · 0.39 µg0%16%
- Pantothenic acid (B5)0.092 mg · 0.76 mg2%15%
- Selenium12.1 µg · 7.1 µg22%13%
- Riboflavin (B2)0.071 mg · 0.17 mg5%13%
- Iron1.8 mg · 0.57 mg10%3%
- Magnesium40.3 mg · 14.7 mg10%3%
- Fiber1.6 g · 0 g6%0%
- Folate20.1 µg · 0.7 µg5%<1%
- Potassium165 mg · 365 mg4%8%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein12 g · 12.2 g24%·24%
- Total fat6.1 g · 5.7 g8%·7%
- Saturated fatlimit0.88 g · 1.6 g4%·8%
- Carbohydrates1.9 g · 0.028 g1%·<1%
- Sodiumlimit9.7 mg · 42 mg<1%·2%
- Phosphorus132 mg · 124 mg11%·10%
- Zinc1.1 mg · 1 mg10%·9%
- Vitamin C0.14 mg · 0 mg<1%·0%
- Thiamin (B1)0.11 mg · 0.076 mg9%·6%
Reported for only one of the two, so not compared: vitamin A, vitamin D, vitamin E, vitamin K, choline.
From USDA FoodData Central: Firm tofu, raw (SR Legacy 172475), Ground chicken, raw (SR Legacy 171116). 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.