Ground chicken, raw vs Firm tofu, raw
In short
For the same 100 calories you eat 70 g of ground chicken, raw or 69 g of firm tofu, raw. More in ground chicken, raw: niacin (15×), cholesterol, vitamin B6 (5.6×), vitamin B12 and 3 more.
More in firm tofu, raw: calcium, manganese, copper (5.8×), selenium and 4 more. 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
69.4 g · 12 g protein · 1.9 g carbs · 6.1 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.
- Calcium4.2 mg · 474 mg<1%36%
- Manganese0.011 mg · 0.82 mg<1%36%
- Copper0.045 mg · 0.26 mg5%29%
- Niacin (B3)3.9 mg · 0.26 mg24%2%
- Cholesterollimit60.1 mg · 0 mg20%0%
- Vitamin B60.36 mg · 0.064 mg21%4%
- Vitamin B120.39 µg · 0 µg16%0%
- Pantothenic acid (B5)0.76 mg · 0.092 mg15%2%
- Selenium7.1 µg · 12.1 µg13%22%
- Riboflavin (B2)0.17 mg · 0.071 mg13%5%
- Iron0.57 mg · 1.8 mg3%10%
- Magnesium14.7 mg · 40.3 mg3%10%
- Fiber0 g · 1.6 g0%6%
- Folate0.7 µg · 20.1 µg<1%5%
- Potassium365 mg · 165 mg8%4%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein12.2 g · 12 g24%·24%
- Total fat5.7 g · 6.1 g7%·8%
- Saturated fatlimit1.6 g · 0.88 g8%·4%
- Carbohydrates0.028 g · 1.9 g<1%·1%
- Sodiumlimit42 mg · 9.7 mg2%·<1%
- Phosphorus124 mg · 132 mg10%·11%
- Zinc1 mg · 1.1 mg9%·10%
- Vitamin C0 mg · 0.14 mg0%·<1%
- Thiamin (B1)0.076 mg · 0.11 mg6%·9%
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.