Firm tofu, raw vs Raw stewing chicken giblets
In short
For the same 100 calories you eat 69 g of firm tofu, raw or 60 g of raw stewing chicken giblets. More in firm tofu, raw: calcium, manganese (9.1×), copper, magnesium (3.8×) and 2 more.
More in raw stewing chicken giblets: vitamin B12, cholesterol, folate (10×), riboflavin (9.3×) and 7 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
59.5 g · 10.6 g protein · 1.3 g carbs · 5.5 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.
- Vitamin B120 µg · 6.4 µg0%269%
- Cholesterollimit0 mg · 143 mg0%48%
- Folate20.1 µg · 208 µg5%52%
- Riboflavin (B2)0.071 mg · 0.66 mg5%51%
- Selenium12.1 µg · 33.4 µg22%61%
- Pantothenic acid (B5)0.092 mg · 1.9 mg2%39%
- Calcium474 mg · 6 mg36%<1%
- Manganese0.82 mg · 0.09 mg36%4%
- Niacin (B3)0.26 mg · 5.1 mg2%32%
- Vitamin B60.064 mg · 0.31 mg4%18%
- Copper0.26 mg · 0.16 mg29%18%
- Iron1.8 mg · 3.5 mg10%20%
- Vitamin C0.14 mg · 6.8 mg<1%8%
- Magnesium40.3 mg · 10.7 mg10%3%
- Zinc1.1 mg · 1.8 mg10%16%
- Fiber1.6 g · 0 g6%0%
- Thiamin (B1)0.11 mg · 0.058 mg9%5%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein12 g · 10.6 g24%·21%
- Total fat6.1 g · 5.5 g8%·7%
- Saturated fatlimit0.88 g · 1.6 g4%·8%
- Carbohydrates1.9 g · 1.3 g1%·<1%
- Sodiumlimit9.7 mg · 45.8 mg<1%·2%
- Potassium165 mg · 135 mg4%·3%
- Phosphorus132 mg · 118 mg11%·9%
Reported for only one of the two, so not compared: vitamin A, vitamin D.
From USDA FoodData Central: Firm tofu, raw (SR Legacy 172475), Raw stewing chicken giblets (SR Legacy 173641). 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.