Tofu vs Chicken nutrition
Firm tofu has more fiber, fat and calcium. Roasted chicken breast has more protein, calories and salt.
- Firm tofu100 g
- Roasted chicken breast100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Firm tofu | Roasted chicken breast | Daily Value |
|---|---|---|---|
| Calories | 144 kcal (7%) | 165 kcal (8%) | 2,000 kcal |
| Protein | 17.3 g (35%) | 31 g (62%) | 50 g |
| Fat | 8.7 g (11%) | 3.6 g (5%) | 78 g |
| Saturated fat | 1.3 g (6%) | 1 g (5%) | 20 g |
| Carbs | 2.8 g (1%) | 0 g (0%) | 275 g |
| Fiber | 2.3 g (8%) | 0 g (0%) | 28 g |
| Sugar | no data | 0 g | none set |
| Cholesterol | 0 mg (0%) | 85 mg (28%) | 300 mg |
| Salt (sodium) | 14 mg (<1%) | 74 mg (3%) | 2,300 mg |
| Potassium | 237 mg (5%) | 256 mg (5%) | 4,700 mg |
| Calcium | 683 mg (53%) | 15 mg (1%) | 1,300 mg |
| Iron | 2.7 mg (15%) | 1 mg (6%) | 18 mg |
| Magnesium | 58 mg (14%) | 29 mg (7%) | 420 mg |
| Vitamin A | no data | 6 µg (<1%) | 900 µg |
| Vitamin C | 0.2 mg (<1%) | 0 mg (0%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares firm tofu and roasted chicken breast as USDA FoodData Central lists them: “Tofu, raw, firm, prepared with calcium sulfate” (FDC 172475) and “Chicken, broilers or fryers, breast, meat only, cooked, roasted” (FDC 171477). All figures start from 100 grams of the edible part. A search for “tofu” is taken here as firm tofu; regular tofu and silken tofu are in the comparer above. A search for “chicken” is taken here as roasted chicken breast; raw chicken breast, roasted chicken thigh, raw chicken thigh and roasted chicken wing are in the comparer above. One is listed raw and the other roasted. Cooking changes how much water is in 100 grams, so the same food can look richer or poorer per 100 g depending on its state.
Per 100 grams
Per 100 grams, firm tofu has more fat (8.7 vs 3.6 g, 2.4 times as much), saturated fat (1.3 vs 1 g), carbohydrate (2.8 vs 0 g, against none), fiber (2.3 vs 0 g, against none), calcium (683 vs 15 mg, about 46 times as much), iron (2.7 vs 1 mg, 2.6 times as much), magnesium (58 vs 29 mg, 2.0 times as much) and vitamin C (0.2 vs 0 mg, against none). Roasted chicken breast has more calories (165 vs 144 kcal), protein (31 vs 17.3 g, 1.8 times as much), cholesterol (85 vs 0 mg, against none), sodium (74 vs 14 mg, 5.3 times as much) and potassium (256 vs 237 mg). USDA gives no sugars figure for firm tofu, so sugars is left out rather than counted as zero. USDA gives no vitamin A figure for firm tofu, so vitamin A is left out rather than counted as zero.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is ½ cup of firm tofu (126 g) and ½ breast, bone and skin removed of roasted chicken breast (86 g). The firm tofu serving is 1.5 times as heavy, so per serving its numbers grow relative to the other. Switching to servings changes the leader for calories (now firm tofu) and potassium (now firm tofu). One serving is 181 kcal of firm tofu against 142 kcal of roasted chicken breast.
For the same calories
To get 100 kcal you would eat 69.4 g of firm tofu or 60.6 g of roasted chicken breast. At that equal energy, firm tofu carries 12 g of protein and roasted chicken breast 18.8 g. Fiber per 100 kcal is 1.6 g against 0 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for potassium (to firm tofu).
Where the calories come from
Roughly, 44% of the energy in firm tofu comes from protein, 49% from fat and 7% from carbohydrate; for roasted chicken breast it is 79%, 21% and 0%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
½ cup of firm tofu reaches its largest shares of the Daily Value in calcium (66%), protein (44%) and iron (19%); ½ breast, bone and skin removed of roasted chicken breast reaches its largest shares of the Daily Value in protein (53%), cholesterol (24%) and magnesium (6%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.
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