Ground chicken, raw vs Hard tofu
In short
Gram for gram, the calories are about the same: 143 in 100 g of ground chicken, raw, 145 of hard tofu. More in ground chicken, raw: niacin (8.7×), cholesterol, vitamin B6 (13×), vitamin B12 and 6 more.
More in hard tofu: manganese, copper (5×), calcium, selenium and 4 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
12.7 g protein · 4.4 g carbs · 10 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.
- Manganese0.016 mg · 1.1 mg1%46%
- Niacin (B3)5.6 mg · 0.64 mg35%4%
- Copper0.065 mg · 0.33 mg7%36%
- Cholesterollimit86 mg · 0 mg29%0%
- Vitamin B60.51 mg · 0.039 mg30%2%
- Calcium6 mg · 345 mg<1%27%
- Vitamin B120.56 µg · 0 µg23%0%
- Pantothenic acid (B5)1.1 mg · 0.037 mg22%1%
- Riboflavin (B2)0.24 mg · 0.077 mg19%6%
- Selenium10.2 µg · 16.8 µg19%31%
- Iron0.82 mg · 2.8 mg5%15%
- Protein17.4 g · 12.7 g35%25%
- Potassium522 mg · 146 mg11%3%
- Magnesium21 mg · 53 mg5%13%
- Thiamin (B1)0.11 mg · 0.042 mg9%4%
- Folate1 µg · 22 µg<1%6%
- Saturated fatlimit2.3 g · 1.4 g12%7%
- Phosphorus178 mg · 231 mg14%18%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat8.1 g · 10 g10%·13%
- Carbohydrates0.04 g · 4.4 g<1%·2%
- Fiber0 g · 0.6 g0%·2%
- Sodiumlimit60 mg · 2 mg3%·<1%
- Zinc1.5 mg · 1.7 mg13%·15%
- Vitamin C0 mg · 0.3 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), Hard tofu (SR Legacy 174291). 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.