Ground chicken, raw vs Firm tofu, raw
In short
Gram for gram, the calories are about the same: 143 in 100 g of ground chicken, raw, 144 of firm tofu, raw. More in ground chicken, raw: niacin (15×), cholesterol, vitamin B6 (5.6×), vitamin B12 and 4 more.
More in firm tofu, raw: calcium, manganese, copper (5.8×), selenium and 5 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
17.4 g protein · 0.04 g carbs (0 g sugars) · 8.1 g fat
17.3 g protein · 2.8 g carbs · 8.7 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 g 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.
- Calcium6 mg · 683 mg<1%53%
- Manganese0.016 mg · 1.2 mg1%51%
- Copper0.065 mg · 0.38 mg7%42%
- Niacin (B3)5.6 mg · 0.38 mg35%2%
- Cholesterollimit86 mg · 0 mg29%0%
- Vitamin B60.51 mg · 0.092 mg30%5%
- Vitamin B120.56 µg · 0 µg23%0%
- Pantothenic acid (B5)1.1 mg · 0.13 mg22%3%
- Selenium10.2 µg · 17.4 µg19%32%
- Riboflavin (B2)0.24 mg · 0.1 mg19%8%
- Iron0.82 mg · 2.7 mg5%15%
- Magnesium21 mg · 58 mg5%14%
- Fiber0 g · 2.3 g0%8%
- Folate1 µg · 29 µg<1%7%
- Potassium522 mg · 237 mg11%5%
- Saturated fatlimit2.3 g · 1.3 g12%6%
- Thiamin (B1)0.11 mg · 0.16 mg9%13%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein17.4 g · 17.3 g35%·35%
- Total fat8.1 g · 8.7 g10%·11%
- Carbohydrates0.04 g · 2.8 g<1%·1%
- Sodiumlimit60 mg · 14 mg3%·1%
- Phosphorus178 mg · 190 mg14%·15%
- Zinc1.5 mg · 1.6 mg13%·14%
- Vitamin C0 mg · 0.2 mg0%·<1%
Reported for only one of the two, so not compared: vitamin A, vitamin D, vitamin E, vitamin K, choline.
From USDA FoodData Central: Ground chicken, raw (SR Legacy 171116), Firm tofu, raw (SR Legacy 172475). 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.