Ground chicken, raw vs Hard tofu
In short
For the same 100 calories you eat 70 g of ground chicken, raw or 69 g of hard tofu. More in ground chicken, raw: niacin (8.8×), cholesterol, vitamin B6 (13×), vitamin B12 and 4 more.
More in hard tofu: manganese, copper (5×), calcium, selenium and 2 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 g · 8.7 g protein · 3 g carbs · 6.9 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.
- Manganese0.011 mg · 0.73 mg<1%32%
- Niacin (B3)3.9 mg · 0.44 mg24%3%
- Copper0.045 mg · 0.23 mg5%25%
- Cholesterollimit60.1 mg · 0 mg20%0%
- Vitamin B60.36 mg · 0.027 mg21%2%
- Calcium4.2 mg · 238 mg<1%18%
- Vitamin B120.39 µg · 0 µg16%0%
- Pantothenic acid (B5)0.76 mg · 0.026 mg15%1%
- Riboflavin (B2)0.17 mg · 0.053 mg13%4%
- Selenium7.1 µg · 11.6 µg13%21%
- Iron0.57 mg · 1.9 mg3%11%
- Protein12.2 g · 8.7 g24%17%
- Potassium365 mg · 101 mg8%2%
- Magnesium14.7 mg · 36.6 mg3%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat5.7 g · 6.9 g7%·9%
- Saturated fatlimit1.6 g · 1.0 g8%·5%
- Carbohydrates0.028 g · 3 g<1%·1%
- Fiber0 g · 0.41 g0%·1%
- Sodiumlimit42 mg · 1.4 mg2%·<1%
- Phosphorus124 mg · 159 mg10%·13%
- Zinc1 mg · 1.1 mg9%·10%
- Vitamin C0 mg · 0.21 mg0%·<1%
- Thiamin (B1)0.076 mg · 0.029 mg6%·2%
- Folate0.7 µg · 15.2 µg<1%·4%
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.