Ground chicken, raw vs Azumaya extra firm tofu
In short
For the same 100 calories you eat 70 g of ground chicken, raw or 114 g of azumaya extra firm tofu. More in ground chicken, raw: cholesterol and saturated fat (2.4×).
More in azumaya extra firm tofu: calcium and iron (3.4×). Everything else is within 4% of a day's needs.
Calories, and where they come from
69.9 g · 12.2 g protein · 0.028 g carbs (0 g sugars) · 5.7 g fat
114 g · 11.4 g protein · 1.7 g carbs (0.57 g sugars) · 5.2 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.
- Cholesterollimit60.1 mg · 0 mg20%0%
- Calcium4.2 mg · 200 mg<1%15%
- Iron0.57 mg · 1.9 mg3%11%
- Saturated fatlimit1.6 g · 0.68 g8%3%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein12.2 g · 11.4 g24%·23%
- Total fat5.7 g · 5.2 g7%·7%
- Carbohydrates0.028 g · 1.7 g<1%·1%
- Fiber0 g · 1 g0%·4%
- Sodiumlimit42 mg · 29.5 mg2%·1%
Reported for only one of the two, so not compared: potassium, magnesium, phosphorus, zinc, copper, manganese, selenium, vitamin A, vitamin C, vitamin E, vitamin K, thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate, vitamin B12, choline.
From USDA FoodData Central: Ground chicken, raw (SR Legacy 171116), Azumaya extra firm tofu (SR Legacy 175235). 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.