Firm tofu, raw vs Ground chicken, raw

Firm tofu, rawGround chicken, raw
Same weightSame caloriesOne serving

In short

One serving each: 181 calories in firm tofu, raw (1/2 cup, 126 g), 122 calories in ground chicken, raw (3 oz, 85 g). More in firm tofu, raw: calcium, manganese, copper (8.6×), selenium (2.5×) and 9 more.

More in ground chicken, raw: niacin (9.9×), cholesterol, vitamin B12, vitamin B6 (3.8×) 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

Ground chicken, raw122 cal

3 oz (85 g) · 14.8 g protein · 0.034 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 · 5.1 mg
    66%<1%
  • Manganese1.5 mg · 0.014 mg
    65%1%
  • Copper0.48 mg · 0.055 mg
    53%6%
  • Niacin (B3)0.48 mg · 4.7 mg
    3%30%
  • Cholesterollimit0 mg · 73.1 mg
    0%24%
  • Selenium21.9 µg · 8.7 µg
    40%16%
  • Vitamin B120 µg · 0.48 µg
    0%20%
  • Vitamin B60.12 mg · 0.44 mg
    7%26%
  • Pantothenic acid (B5)0.17 mg · 0.93 mg
    3%19%
  • Iron3.4 mg · 0.7 mg
    19%4%
  • Protein21.8 g · 14.8 g
    44%30%
  • Magnesium73.1 mg · 17.9 mg
    17%4%
  • Fiber2.9 g · 0 g
    10%0%
  • Folate36.5 µg · 0.85 µg
    9%<1%
  • Thiamin (B1)0.2 mg · 0.093 mg
    17%8%
  • Phosphorus239 mg · 151 mg
    19%12%
  • Zinc2 mg · 1.2 mg
    18%11%
  • Riboflavin (B2)0.13 mg · 0.2 mg
    10%16%
  • 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.

  • Saturated fatlimit1.6 g · 2 g8%·10%
  • Carbohydrates3.5 g · 0.034 g1%·<1%
  • Sodiumlimit17.6 mg · 51 mg1%·2%
  • Potassium299 mg · 444 mg6%·9%
  • Vitamin C0.25 mg · 0 mg<1%·0%

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.

vs
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