Chicken breast vs tofu
Side-by-side nutrition comparison per 100g serving: Chicken, broilers or fryers, breast, meat only, cooked, roasted and Tofu, raw, firm, prepared with calcium sulfate.
Macronutrient Comparison
Calories
Chicken, broilers or fryers, breast, meat only, cooked, roasted:
165.0kcal
Tofu, raw, firm, prepared with calcium sulfate:
144.0kcal
Protein
Chicken, broilers or fryers, breast, meat only, cooked, roasted:
31.0g
Tofu, raw, firm, prepared with calcium sulfate:
17.3g
Carbs
Chicken, broilers or fryers, breast, meat only, cooked, roasted:
Tofu, raw, firm, prepared with calcium sulfate:
2.8g
Fat
Chicken, broilers or fryers, breast, meat only, cooked, roasted:
3.6g
Tofu, raw, firm, prepared with calcium sulfate:
8.7g
Values are per 100g serving. Longer bars indicate higher amounts.
Better for Weight Loss
Tofu, raw, firm, prepared with calcium sulfate has fewer calories (144 vs 165 kcal)
Better for Muscle Building
Chicken, broilers or fryers, breast, meat only, cooked, roasted has more protein (31g vs 17.3g)
Better for Low-Carb Diets
Chicken, broilers or fryers, breast, meat only, cooked, roasted has fewer carbs (g vs 2.78g)
Better for Digestion
Tofu, raw, firm, prepared with calcium sulfate has more fiber (2.3g vs g)
Detailed Nutrition Comparison
| Nutrient | Chicken, broilers or fryers, breast, meat only, cooked, roasted | Tofu, raw, firm, prepared with calcium sulfate |
|---|---|---|
| Macronutrients | ||
| Calories | 165 | 144 |
| Protein | 31.0g | 17.3g |
| Carbohydrates | — | 2.8g |
| Fat | 3.6g | 8.7g |
| Fiber | — | 2.3g |
| Sugar | — | — |
| Sodium | 74mg | 14mg |
| Vitamins | ||
| Vitamin A | 6mcg | — |
| Vitamin C | — | 0.2mg |
| Vitamin D | 0.1mcg | — |
| Vitamin B12 | 0.3mcg | — |
| Minerals | ||
| Calcium | 15mg | 683mg |
| Iron | 1.0mg | 2.7mg |
| Magnesium | 29mg | 58mg |
| Potassium | 256mg | 237mg |
| Zinc | 1.0mg | 1.6mg |
Green-highlighted values indicate the better option for that nutrient. For calories, carbs, fat, sugar, and sodium, lower is highlighted. For protein, fiber, and micronutrients, higher is highlighted. Both foods' values are from USDA FoodData Central (FDC IDs on each food's page).
Chicken, broilers or fryers, breast, meat only, cooked, roasted
View full nutrition facts
Tofu, raw, firm, prepared with calcium sulfate
View full nutrition facts