Side-by-Side Comparison

Tofu (Firm) vs Chicken Breast (Roasted/Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Cleanly roasted sliced chicken breast fillet showing juicy lean interior

meat poultry

Chicken Breast (Roasted/Cooked)

165Calories

31.0Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-50%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 165 kcal, 82 kcal less).

Higher Protein

+211%

Chicken Breast (Roasted/Cooked)

Chicken Breast (Roasted/Cooked) provides 31.0 g vs 10.0 g in Tofu (Firm) (+21.0 g, +211%).

Higher Dietary Fiber

Tofu (Firm)

Tofu (Firm) provides 0.90 g vs 0 g in Chicken Breast (Roasted/Cooked) (+0.90 g).

Higher Vitamin C

Tofu (Firm)

Tofu (Firm) provides 0.10 mg vs 0 mg in Chicken Breast (Roasted/Cooked) (+0.10 mg).

Comparing per 100 g standard edible portion.

Nutrient

Tofu (Firm)100 g edible portion

Chicken Breast (Roasted/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

83 kcal4% DV

Chicken Breast (Roasted/Cooked)

165 kcal8% DV

Chicken Breast (Roasted/Cooked) provides 165 kcal vs 83 kcal in Tofu (Firm) (+82 kcal, +99%).

ProteinChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

10.0 g20% DV

Chicken Breast (Roasted/Cooked)

31.0 g62% DV

Chicken Breast (Roasted/Cooked) provides 31.0 g vs 10.0 g in Tofu (Firm) (+21.0 g, +211%).

CarbohydratesTofu (Firm) higher

Tofu (Firm)

1.9 g1% DV

Chicken Breast (Roasted/Cooked)

0 g

Tofu (Firm) has higher carbohydrates (1.9 g vs 0 g).

Dietary FiberTofu (Firm) higher

Tofu (Firm)

0.90 g3% DV

Chicken Breast (Roasted/Cooked)

0 g

Tofu (Firm) has higher dietary fiber (0.90 g vs 0 g).

Total FatTofu (Firm) higher

Tofu (Firm)

5.3 g7% DV

Chicken Breast (Roasted/Cooked)

3.6 g5% DV

Tofu (Firm) provides 5.3 g vs 3.6 g in Chicken Breast (Roasted/Cooked) (+1.7 g, +47%).

Total SugarsTofu (Firm) higher

Tofu (Firm)

0.62 g1% DV

Chicken Breast (Roasted/Cooked)

0 g

Tofu (Firm) has higher total sugars (0.62 g vs 0 g).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Tofu (Firm)

0.10 mg

Chicken Breast (Roasted/Cooked)

0 mg

Tofu (Firm) provides slightly more vitamin c (0.10 mg vs 0 mg).

Vitamin A (RAE)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0 µg

Chicken Breast (Roasted/Cooked)

6.0 µg1% DV

Chicken Breast (Roasted/Cooked) has higher vitamin a (rae) (6.0 µg vs 0 µg).

Vitamin DSimilar

Tofu (Firm)

0 µg

Chicken Breast (Roasted/Cooked)

0 µg

Both Tofu (Firm) and Chicken Breast (Roasted/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.01 mg

Chicken Breast (Roasted/Cooked)

0.27 mg2% DV

Chicken Breast (Roasted/Cooked) provides 0.27 mg vs 0.01 mg in Tofu (Firm) (+0.26 mg, +2600%).

Vitamin KTofu (Firm) higher

Tofu (Firm)

2.4 µg2% DV

Chicken Breast (Roasted/Cooked)

0.3 µg

Tofu (Firm) provides 2.4 µg vs 0.3 µg in Chicken Breast (Roasted/Cooked) (+2.1 µg, +700%).

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

19 µg5% DV

Chicken Breast (Roasted/Cooked)

4.0 µg1% DV

Tofu (Firm) provides 19 µg vs 4.0 µg in Chicken Breast (Roasted/Cooked) (+15 µg, +375%).

Thiamin (Vitamin B1)Similar

Tofu (Firm)

0.08 mg7% DV

Chicken Breast (Roasted/Cooked)

0.07 mg6% DV

Both Tofu (Firm) and Chicken Breast (Roasted/Cooked) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.05 mg4% DV

Chicken Breast (Roasted/Cooked)

0.12 mg9% DV

Chicken Breast (Roasted/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.05 mg).

Niacin (Vitamin B3)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.20 mg1% DV

Chicken Breast (Roasted/Cooked)

13.7 mg86% DV

Chicken Breast (Roasted/Cooked) provides 13.7 mg vs 0.20 mg in Tofu (Firm) (+13.5 mg, +6931%).

Pantothenic Acid (B5)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.07 mg1% DV

Chicken Breast (Roasted/Cooked)

0.96 mg19% DV

Chicken Breast (Roasted/Cooked) provides 0.96 mg vs 0.07 mg in Tofu (Firm) (+0.89 mg, +1312%).

Vitamin B6Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.05 mg3% DV

Chicken Breast (Roasted/Cooked)

0.60 mg35% DV

Chicken Breast (Roasted/Cooked) provides 0.60 mg vs 0.05 mg in Tofu (Firm) (+0.55 mg, +1177%).

Vitamin B12Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0 µg

Chicken Breast (Roasted/Cooked)

0.3 µg14% DV

Chicken Breast (Roasted/Cooked) has higher vitamin b12 (0.3 µg vs 0 µg).

Minerals7 nutrients

SodiumChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

9.0 mg

Chicken Breast (Roasted/Cooked)

74.0 mg3% DV

Chicken Breast (Roasted/Cooked) provides 74.0 mg vs 9.0 mg in Tofu (Firm) (+65.0 mg, +722%).

PotassiumChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

148 mg3% DV

Chicken Breast (Roasted/Cooked)

256 mg5% DV

Chicken Breast (Roasted/Cooked) provides 256 mg vs 148 mg in Tofu (Firm) (+108 mg, +73%).

CalciumTofu (Firm) higher

Tofu (Firm)

282 mg22% DV

Chicken Breast (Roasted/Cooked)

15.0 mg1% DV

Tofu (Firm) provides 282 mg vs 15.0 mg in Chicken Breast (Roasted/Cooked) (+267 mg, +1780%).

IronTofu (Firm) higher

Tofu (Firm)

2.0 mg11% DV

Chicken Breast (Roasted/Cooked)

1.0 mg6% DV

Tofu (Firm) provides 2.0 mg vs 1.0 mg in Chicken Breast (Roasted/Cooked) (+1.0 mg, +96%).

MagnesiumTofu (Firm) higher

Tofu (Firm)

37.0 mg9% DV

Chicken Breast (Roasted/Cooked)

29.0 mg7% DV

Tofu (Firm) provides 37.0 mg vs 29.0 mg in Chicken Breast (Roasted/Cooked) (+8.0 mg, +28%).

PhosphorusChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

121 mg10% DV

Chicken Breast (Roasted/Cooked)

228 mg18% DV

Chicken Breast (Roasted/Cooked) provides 228 mg vs 121 mg in Tofu (Firm) (+107 mg, +88%).

ZincChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.89 mg8% DV

Chicken Breast (Roasted/Cooked)

1.0 mg9% DV

Chicken Breast (Roasted/Cooked) provides 1.0 mg vs 0.89 mg in Tofu (Firm) (+0.11 mg, +12%).

Lipids1 nutrients

Saturated FatChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.79 g4% DV

Chicken Breast (Roasted/Cooked)

1.0 g5% DV

Chicken Breast (Roasted/Cooked) provides 1.0 g vs 0.79 g in Tofu (Firm) (+0.22 g, +28%).

Nutrient

Tofu (Firm)126 g (1/2 block (126 g))

Chicken Breast (Roasted/Cooked)172 g (1 breast fillet (172 g))

Macronutrients6 nutrients

Calories (Energy)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

105 kcal5% DV

Chicken Breast (Roasted/Cooked)

284 kcal14% DV

Chicken Breast (Roasted/Cooked) provides 284 kcal vs 105 kcal in Tofu (Firm) (+179 kcal, +171%).

ProteinChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

12.6 g25% DV

Chicken Breast (Roasted/Cooked)

53.4 g107% DV

Chicken Breast (Roasted/Cooked) provides 53.4 g vs 12.6 g in Tofu (Firm) (+40.8 g, +324%).

CarbohydratesTofu (Firm) higher

Tofu (Firm)

2.4 g1% DV

Chicken Breast (Roasted/Cooked)

0 g

Tofu (Firm) has higher carbohydrates (2.4 g vs 0 g).

Dietary FiberTofu (Firm) higher

Tofu (Firm)

1.1 g4% DV

Chicken Breast (Roasted/Cooked)

0 g

Tofu (Firm) has higher dietary fiber (1.1 g vs 0 g).

Total FatTofu (Firm) higher

Tofu (Firm)

6.6 g8% DV

Chicken Breast (Roasted/Cooked)

6.1 g8% DV

Tofu (Firm) provides 6.6 g vs 6.1 g in Chicken Breast (Roasted/Cooked) (+0.49 g, +8%).

Total SugarsTofu (Firm) higher

Tofu (Firm)

0.78 g2% DV

Chicken Breast (Roasted/Cooked)

0 g

Tofu (Firm) has higher total sugars (0.78 g vs 0 g).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Tofu (Firm)

0.13 mg

Chicken Breast (Roasted/Cooked)

0 mg

Tofu (Firm) provides slightly more vitamin c (0.13 mg vs 0 mg).

Vitamin A (RAE)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0 µg

Chicken Breast (Roasted/Cooked)

10 µg1% DV

Chicken Breast (Roasted/Cooked) has higher vitamin a (rae) (10 µg vs 0 µg).

Vitamin DSimilar

Tofu (Firm)

0 µg

Chicken Breast (Roasted/Cooked)

0 µg

Both Tofu (Firm) and Chicken Breast (Roasted/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.01 mg

Chicken Breast (Roasted/Cooked)

0.46 mg3% DV

Chicken Breast (Roasted/Cooked) provides 0.46 mg vs 0.01 mg in Tofu (Firm) (+0.45 mg, +3586%).

Vitamin KTofu (Firm) higher

Tofu (Firm)

3.0 µg3% DV

Chicken Breast (Roasted/Cooked)

0.5 µg

Tofu (Firm) provides 3.0 µg vs 0.5 µg in Chicken Breast (Roasted/Cooked) (+2.5 µg, +486%).

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

24 µg6% DV

Chicken Breast (Roasted/Cooked)

6.9 µg2% DV

Tofu (Firm) provides 24 µg vs 6.9 µg in Chicken Breast (Roasted/Cooked) (+17 µg, +248%).

Thiamin (Vitamin B1)Similar

Tofu (Firm)

0.10 mg9% DV

Chicken Breast (Roasted/Cooked)

0.12 mg10% DV

Both Tofu (Firm) and Chicken Breast (Roasted/Cooked) provide similar amounts of thiamin (vitamin b1) (0.10 mg).

Riboflavin (Vitamin B2)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.07 mg5% DV

Chicken Breast (Roasted/Cooked)

0.20 mg15% DV

Chicken Breast (Roasted/Cooked) provides slightly more riboflavin (vitamin b2) (0.20 mg vs 0.07 mg).

Niacin (Vitamin B3)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.25 mg2% DV

Chicken Breast (Roasted/Cooked)

23.6 mg147% DV

Chicken Breast (Roasted/Cooked) provides 23.6 mg vs 0.25 mg in Tofu (Firm) (+23.3 mg, +9498%).

Pantothenic Acid (B5)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.09 mg2% DV

Chicken Breast (Roasted/Cooked)

1.7 mg33% DV

Chicken Breast (Roasted/Cooked) provides 1.7 mg vs 0.09 mg in Tofu (Firm) (+1.6 mg, +1827%).

Vitamin B6Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.06 mg3% DV

Chicken Breast (Roasted/Cooked)

1.0 mg61% DV

Chicken Breast (Roasted/Cooked) provides 1.0 mg vs 0.06 mg in Tofu (Firm) (+0.97 mg, +1643%).

Vitamin B12Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0 µg

Chicken Breast (Roasted/Cooked)

0.6 µg24% DV

Chicken Breast (Roasted/Cooked) has higher vitamin b12 (0.6 µg vs 0 µg).

Minerals7 nutrients

SodiumChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

11.3 mg

Chicken Breast (Roasted/Cooked)

127 mg6% DV

Chicken Breast (Roasted/Cooked) provides 127 mg vs 11.3 mg in Tofu (Firm) (+116 mg, +1022%).

PotassiumChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

186 mg4% DV

Chicken Breast (Roasted/Cooked)

440 mg9% DV

Chicken Breast (Roasted/Cooked) provides 440 mg vs 186 mg in Tofu (Firm) (+254 mg, +136%).

CalciumTofu (Firm) higher

Tofu (Firm)

355 mg27% DV

Chicken Breast (Roasted/Cooked)

25.8 mg2% DV

Tofu (Firm) provides 355 mg vs 25.8 mg in Chicken Breast (Roasted/Cooked) (+330 mg, +1277%).

IronTofu (Firm) higher

Tofu (Firm)

2.6 mg14% DV

Chicken Breast (Roasted/Cooked)

1.8 mg10% DV

Tofu (Firm) provides 2.6 mg vs 1.8 mg in Chicken Breast (Roasted/Cooked) (+0.78 mg, +44%).

MagnesiumChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

46.6 mg11% DV

Chicken Breast (Roasted/Cooked)

49.9 mg12% DV

Chicken Breast (Roasted/Cooked) provides 49.9 mg vs 46.6 mg in Tofu (Firm) (+3.3 mg, +7%).

PhosphorusChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

152 mg12% DV

Chicken Breast (Roasted/Cooked)

392 mg31% DV

Chicken Breast (Roasted/Cooked) provides 392 mg vs 152 mg in Tofu (Firm) (+240 mg, +157%).

ZincChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

1.1 mg10% DV

Chicken Breast (Roasted/Cooked)

1.7 mg16% DV

Chicken Breast (Roasted/Cooked) provides 1.7 mg vs 1.1 mg in Tofu (Firm) (+0.60 mg, +53%).

Lipids1 nutrients

Saturated FatChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

1.00 g5% DV

Chicken Breast (Roasted/Cooked)

1.7 g9% DV

Chicken Breast (Roasted/Cooked) provides 1.7 g vs 1.00 g in Tofu (Firm) (+0.74 g, +75%).

Nutrient

Tofu (Firm)Amount per 100 kcal (120 g)

Chicken Breast (Roasted/Cooked)Amount per 100 kcal (61 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Tofu (Firm)

100 kcal5% DV

Chicken Breast (Roasted/Cooked)

101 kcal5% DV

Both Tofu (Firm) and Chicken Breast (Roasted/Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

12.0 g24% DV

Chicken Breast (Roasted/Cooked)

18.9 g38% DV

Chicken Breast (Roasted/Cooked) provides 18.9 g vs 12.0 g in Tofu (Firm) (+6.9 g, +58%).

CarbohydratesTofu (Firm) higher

Tofu (Firm)

2.3 g1% DV

Chicken Breast (Roasted/Cooked)

0 g

Tofu (Firm) has higher carbohydrates (2.3 g vs 0 g).

Dietary FiberTofu (Firm) higher

Tofu (Firm)

1.1 g4% DV

Chicken Breast (Roasted/Cooked)

0 g

Tofu (Firm) has higher dietary fiber (1.1 g vs 0 g).

Total FatTofu (Firm) higher

Tofu (Firm)

6.3 g8% DV

Chicken Breast (Roasted/Cooked)

2.2 g3% DV

Tofu (Firm) provides 6.3 g vs 2.2 g in Chicken Breast (Roasted/Cooked) (+4.1 g, +190%).

Total SugarsTofu (Firm) higher

Tofu (Firm)

0.74 g1% DV

Chicken Breast (Roasted/Cooked)

0 g

Tofu (Firm) has higher total sugars (0.74 g vs 0 g).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Tofu (Firm)

0.12 mg

Chicken Breast (Roasted/Cooked)

0 mg

Tofu (Firm) provides slightly more vitamin c (0.12 mg vs 0 mg).

Vitamin A (RAE)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0 µg

Chicken Breast (Roasted/Cooked)

3.7 µg

Chicken Breast (Roasted/Cooked) has higher vitamin a (rae) (3.7 µg vs 0 µg).

Vitamin DSimilar

Tofu (Firm)

0 µg

Chicken Breast (Roasted/Cooked)

0 µg

Both Tofu (Firm) and Chicken Breast (Roasted/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.01 mg

Chicken Breast (Roasted/Cooked)

0.16 mg1% DV

Chicken Breast (Roasted/Cooked) provides slightly more vitamin e (0.16 mg vs 0.01 mg).

Vitamin KTofu (Firm) higher

Tofu (Firm)

2.9 µg2% DV

Chicken Breast (Roasted/Cooked)

0.2 µg

Tofu (Firm) provides 2.9 µg vs 0.2 µg in Chicken Breast (Roasted/Cooked) (+2.7 µg, +1474%).

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

23 µg6% DV

Chicken Breast (Roasted/Cooked)

2.4 µg1% DV

Tofu (Firm) provides 23 µg vs 2.4 µg in Chicken Breast (Roasted/Cooked) (+20 µg, +834%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Tofu (Firm)

0.10 mg8% DV

Chicken Breast (Roasted/Cooked)

0.04 mg4% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Similar

Tofu (Firm)

0.06 mg5% DV

Chicken Breast (Roasted/Cooked)

0.07 mg5% DV

Both Tofu (Firm) and Chicken Breast (Roasted/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.23 mg1% DV

Chicken Breast (Roasted/Cooked)

8.4 mg52% DV

Chicken Breast (Roasted/Cooked) provides 8.4 mg vs 0.23 mg in Tofu (Firm) (+8.1 mg, +3474%).

Pantothenic Acid (B5)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.08 mg2% DV

Chicken Breast (Roasted/Cooked)

0.59 mg12% DV

Chicken Breast (Roasted/Cooked) provides 0.59 mg vs 0.08 mg in Tofu (Firm) (+0.50 mg, +618%).

Vitamin B6Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.06 mg3% DV

Chicken Breast (Roasted/Cooked)

0.37 mg22% DV

Chicken Breast (Roasted/Cooked) provides 0.37 mg vs 0.06 mg in Tofu (Firm) (+0.31 mg, +549%).

Vitamin B12Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0 µg

Chicken Breast (Roasted/Cooked)

0.2 µg9% DV

Chicken Breast (Roasted/Cooked) has higher vitamin b12 (0.2 µg vs 0 µg).

Minerals7 nutrients

SodiumChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

10.8 mg

Chicken Breast (Roasted/Cooked)

45.1 mg2% DV

Chicken Breast (Roasted/Cooked) provides 45.1 mg vs 10.8 mg in Tofu (Firm) (+34.3 mg, +318%).

PotassiumTofu (Firm) higher

Tofu (Firm)

178 mg4% DV

Chicken Breast (Roasted/Cooked)

156 mg3% DV

Tofu (Firm) provides 178 mg vs 156 mg in Chicken Breast (Roasted/Cooked) (+21.4 mg, +14%).

CalciumTofu (Firm) higher

Tofu (Firm)

338 mg26% DV

Chicken Breast (Roasted/Cooked)

9.2 mg1% DV

Tofu (Firm) provides 338 mg vs 9.2 mg in Chicken Breast (Roasted/Cooked) (+329 mg, +3598%).

IronTofu (Firm) higher

Tofu (Firm)

2.4 mg14% DV

Chicken Breast (Roasted/Cooked)

0.63 mg4% DV

Tofu (Firm) provides 2.4 mg vs 0.63 mg in Chicken Breast (Roasted/Cooked) (+1.8 mg, +286%).

MagnesiumTofu (Firm) higher

Tofu (Firm)

44.4 mg11% DV

Chicken Breast (Roasted/Cooked)

17.7 mg4% DV

Tofu (Firm) provides 44.4 mg vs 17.7 mg in Chicken Breast (Roasted/Cooked) (+26.7 mg, +151%).

PhosphorusTofu (Firm) higher

Tofu (Firm)

145 mg12% DV

Chicken Breast (Roasted/Cooked)

139 mg11% DV

Tofu (Firm) provides 145 mg vs 139 mg in Chicken Breast (Roasted/Cooked) (+6.1 mg, +4%).

ZincTofu (Firm) higher

Tofu (Firm)

1.1 mg10% DV

Chicken Breast (Roasted/Cooked)

0.61 mg6% DV

Tofu (Firm) provides 1.1 mg vs 0.61 mg in Chicken Breast (Roasted/Cooked) (+0.46 mg, +75%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Tofu (Firm)

0.95 g5% DV

Chicken Breast (Roasted/Cooked)

0.62 g3% DV

Tofu (Firm) provides 0.95 g vs 0.62 g in Chicken Breast (Roasted/Cooked) (+0.33 g, +54%).

Nutrient

Tofu (Firm)Normalized to 300 kcal (361 g)

Chicken Breast (Roasted/Cooked)Normalized to 300 kcal (182 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Tofu (Firm)

300 kcal15% DV

Chicken Breast (Roasted/Cooked)

300 kcal15% DV

Both Tofu (Firm) and Chicken Breast (Roasted/Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

36.0 g72% DV

Chicken Breast (Roasted/Cooked)

56.5 g113% DV

Chicken Breast (Roasted/Cooked) provides 56.5 g vs 36.0 g in Tofu (Firm) (+20.4 g, +57%).

CarbohydratesTofu (Firm) higher

Tofu (Firm)

6.8 g2% DV

Chicken Breast (Roasted/Cooked)

0 g

Tofu (Firm) has higher carbohydrates (6.8 g vs 0 g).

Dietary FiberTofu (Firm) higher

Tofu (Firm)

3.2 g12% DV

Chicken Breast (Roasted/Cooked)

0 g

Tofu (Firm) has higher dietary fiber (3.2 g vs 0 g).

Total FatTofu (Firm) higher

Tofu (Firm)

19.0 g24% DV

Chicken Breast (Roasted/Cooked)

6.5 g8% DV

Tofu (Firm) provides 19.0 g vs 6.5 g in Chicken Breast (Roasted/Cooked) (+12.5 g, +192%).

Total SugarsTofu (Firm) higher

Tofu (Firm)

2.2 g4% DV

Chicken Breast (Roasted/Cooked)

0 g

Tofu (Firm) has higher total sugars (2.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Tofu (Firm)

0.36 mg

Chicken Breast (Roasted/Cooked)

0 mg

Tofu (Firm) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin A (RAE)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0 µg

Chicken Breast (Roasted/Cooked)

11 µg1% DV

Chicken Breast (Roasted/Cooked) has higher vitamin a (rae) (11 µg vs 0 µg).

Vitamin DSimilar

Tofu (Firm)

0 µg

Chicken Breast (Roasted/Cooked)

0 µg

Both Tofu (Firm) and Chicken Breast (Roasted/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.04 mg

Chicken Breast (Roasted/Cooked)

0.49 mg3% DV

Chicken Breast (Roasted/Cooked) provides 0.49 mg vs 0.04 mg in Tofu (Firm) (+0.46 mg, +1261%).

Vitamin KTofu (Firm) higher

Tofu (Firm)

8.7 µg7% DV

Chicken Breast (Roasted/Cooked)

0.5 µg

Tofu (Firm) provides 8.7 µg vs 0.5 µg in Chicken Breast (Roasted/Cooked) (+8.1 µg, +1487%).

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

69 µg17% DV

Chicken Breast (Roasted/Cooked)

7.3 µg2% DV

Tofu (Firm) provides 69 µg vs 7.3 µg in Chicken Breast (Roasted/Cooked) (+61 µg, +842%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Tofu (Firm)

0.29 mg24% DV

Chicken Breast (Roasted/Cooked)

0.13 mg11% DV

Tofu (Firm) provides 0.29 mg vs 0.13 mg in Chicken Breast (Roasted/Cooked) (+0.17 mg, +130%).

Riboflavin (Vitamin B2)Similar

Tofu (Firm)

0.19 mg14% DV

Chicken Breast (Roasted/Cooked)

0.21 mg16% DV

Both Tofu (Firm) and Chicken Breast (Roasted/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.19 mg).

Niacin (Vitamin B3)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.70 mg4% DV

Chicken Breast (Roasted/Cooked)

25.0 mg156% DV

Chicken Breast (Roasted/Cooked) provides 25.0 mg vs 0.70 mg in Tofu (Firm) (+24.2 mg, +3445%).

Pantothenic Acid (B5)Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.25 mg5% DV

Chicken Breast (Roasted/Cooked)

1.7 mg35% DV

Chicken Breast (Roasted/Cooked) provides 1.7 mg vs 0.25 mg in Tofu (Firm) (+1.5 mg, +612%).

Vitamin B6Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0.17 mg10% DV

Chicken Breast (Roasted/Cooked)

1.1 mg64% DV

Chicken Breast (Roasted/Cooked) provides 1.1 mg vs 0.17 mg in Tofu (Firm) (+0.92 mg, +544%).

Vitamin B12Chicken Breast (Roasted/Cooked) higher

Tofu (Firm)

0 µg

Chicken Breast (Roasted/Cooked)

0.6 µg26% DV

Chicken Breast (Roasted/Cooked) has higher vitamin b12 (0.6 µg vs 0 µg).

Minerals7 nutrients

SodiumChicken Breast (Roasted/Cooked) higher

Tofu (Firm)

32.5 mg1% DV

Chicken Breast (Roasted/Cooked)

135 mg6% DV

Chicken Breast (Roasted/Cooked) provides 135 mg vs 32.5 mg in Tofu (Firm) (+102 mg, +315%).

PotassiumTofu (Firm) higher

Tofu (Firm)

534 mg11% DV

Chicken Breast (Roasted/Cooked)

466 mg10% DV

Tofu (Firm) provides 534 mg vs 466 mg in Chicken Breast (Roasted/Cooked) (+68.4 mg, +15%).

CalciumTofu (Firm) higher

Tofu (Firm)

1,018 mg78% DV

Chicken Breast (Roasted/Cooked)

27.3 mg2% DV

Tofu (Firm) provides 1,018 mg vs 27.3 mg in Chicken Breast (Roasted/Cooked) (+991 mg, +3629%).

IronTofu (Firm) higher

Tofu (Firm)

7.4 mg41% DV

Chicken Breast (Roasted/Cooked)

1.9 mg11% DV

Tofu (Firm) provides 7.4 mg vs 1.9 mg in Chicken Breast (Roasted/Cooked) (+5.5 mg, +289%).

MagnesiumTofu (Firm) higher

Tofu (Firm)

134 mg32% DV

Chicken Breast (Roasted/Cooked)

52.8 mg13% DV

Tofu (Firm) provides 134 mg vs 52.8 mg in Chicken Breast (Roasted/Cooked) (+80.8 mg, +153%).

PhosphorusTofu (Firm) higher

Tofu (Firm)

437 mg35% DV

Chicken Breast (Roasted/Cooked)

415 mg33% DV

Tofu (Firm) provides 437 mg vs 415 mg in Chicken Breast (Roasted/Cooked) (+21.8 mg, +5%).

ZincTofu (Firm) higher

Tofu (Firm)

3.2 mg29% DV

Chicken Breast (Roasted/Cooked)

1.8 mg17% DV

Tofu (Firm) provides 3.2 mg vs 1.8 mg in Chicken Breast (Roasted/Cooked) (+1.4 mg, +77%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Tofu (Firm)

2.9 g14% DV

Chicken Breast (Roasted/Cooked)

1.8 g9% DV

Tofu (Firm) provides 2.9 g vs 1.8 g in Chicken Breast (Roasted/Cooked) (+1.0 g, +55%).

Tofu (Firm) vs Chicken Breast (Roasted/Cooked)

Tofu (Firm)

Chicken Breast (Roasted/Cooked)

Nutritional Takeaways

Comparison Summary