Nutrition Comparison Tool
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Cooked Lean Chicken Breast
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Firm Tofu
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 100 grams (x1) 8% DV 157 calories
  • Firm Tofu 100 grams (x1) 7% DV 144 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 100 grams (x1) 4% DV 3.2g
  • Firm Tofu 100 grams (x1) 11% DV 8.7g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 100 grams (x1) 0% DV 0g
  • Firm Tofu 100 grams (x1) 1% DV 2.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 100 grams (x1) 64% DV 32.1g
  • Firm Tofu 100 grams (x1) 35% DV 17.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 100 grams (x1) 39% DV 116mg
  • Firm Tofu 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 100 grams (x1) 5% DV 1g
  • Firm Tofu 100 grams (x1) 6% DV 1.3g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 100 grams (x1) 0% DV 0g
  • Firm Tofu 100 grams (x1) 8% DV 2.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 100 grams (x1) 0% DV 0g
  • Firm Tofu 100 grams (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 100 grams (x1) 3% DV 0.49mg
  • Firm Tofu 100 grams (x1) 15% DV 2.7mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 100 grams (x1) 0% DV 6mg
  • Firm Tofu 100 grams (x1) 53% DV 683mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 100 grams (x1) 7% DV 343mg
  • Firm Tofu 100 grams (x1) 5% DV 237mg
Comparison Table

Table Legend

  1. Cooked Lean Chicken Breast
  2. Firm Tofu
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 100 100
Calories
(%DV)		 157
(8%)		 144
(7%)
Fat (g)
(%DV)		 3.2
(4%)		 8.7
(11%)
Protein (g)
(%DV)		 32.1
(64%)		 17.3
(35%)
Carbohydrate (g)
(%DV)		 0
(0%)		 2.8
(1%)
Sugars (g)
(%DV)		 0
(0%)		 --
(--%)
Fiber (g)
(%DV)		 0
(0%)		 2.3
(8%)
Cholesterol (mg)
(%DV)		 116
(39%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1
(5%)		 1.3
(6%)
Net-Carbs (g) 0
0.48
Trans Fatty Acids (g) 0.01
0
  Minerals
Food # 1 2
Weight (g) 100 100
Calcium (mg)
(%DV)		 6
(0%)		 683
(53%)
Iron, Fe (mg)
(%DV)		 0.49
(3%)		 2.7
(15%)
Potassium, K (mg)
(%DV)		 343
(7%)		 237
(5%)
Magnesium (mg)
(%DV)		 32
(8%)		 58
(14%)
Phosphorus, P (mg)
(%DV)		 241
(19%)		 190
(15%)
Sodium (mg)
(%DV)		 47
(2%)		 14
(1%)
Zinc, Zn (mg)
(%DV)		 0.96
(9%)		 1.6
(14%)
Copper, Cu (mg)
(%DV)		 0.04
(5%)		 0.38
(42%)
Manganese (mg)
(%DV)		 0.01
(1%)		 1.2
(51%)
Selenium, Se (mcg)
(%DV)		 31.9
(58%)		 17.4
(32%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 100 100
Vitamin A, RAE (mcg)
(%DV)		 10
(1%)		 --
(--%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0.2
(0%)
Thiamin (B1) (mg)
(%DV)		 0.1
(8%)		 0.16
(13%)
Riboflavin (B2) (mg)
(%DV)		 0.19
(14%)		 0.1
(8%)
Niacin (B3) (mg)
(%DV)		 9.5
(59%)		 0.38
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 1.6
(32%)		 0.13
(3%)
Vitamin B6 (mg)
(%DV)		 0.92
(54%)		 0.09
(5%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 --
(--%)		 29
(7%)
Folic acid (mcg)
(%)		 --
(--%)		 0
(0%)
Food Folate (mcg)
(%)		 --
(--%)		 29
(7%)
Folate DFE (mcg)
(%)		 --
(--%)		 29
(7%)
Choline (mg)
(%DV)		 117
(21%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0.2
(8%)		 0
(0%)
Retinol (mcg) 10
--
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) 33 166
Lycopene (mcg) 0
--
Lut + Zeaxanthin (mcg) 0
--
Vitamin E (mg)
(%DV)		 0.33
(2%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) 0
--
Vitamin D (IU)
(%DV)		 1
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 4.3
(4%)		 --
(--%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 100 100
Water (g) 65.3
69.8
Ash (g) 1
1
Alcohol (g) 0
--
Caffeine (mg) 0
--
Theobromine (mg) 0
--
PRAL score 16.47
0.09
  Carbohydrates
Food # 1 2
Weight (g) 100 100
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
Glucose (Dextrose) (g) --
--
Fructose (g) --
--
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 100 100
Monounsaturated Fats (g) 1.275
1.925
Polyunsaturated Fats (g) 0.791
4.921
Omega 3s (g)
(%AI)		 0.026
(2%)		 0.582
(36%)
Omega 6s (g)
(%AI)		 0.63
(4%)		 4.339
(26%)
Omega 3 to Omega 6 Ratio 0.04
0.13
Omega 6 to Omega 3 Ratio 24.23
7.46
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.026
(2%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.004
--
Docosapentaenoic Acid (DPA) (g) 0.01
--
Docosahexaenoic Acid (DHA) (g) 0.007
--
n-3-Eicosatrienoic Acid (20:3) (g) 0.001
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.598
--
gamma-Linolenic Acid (GLA) (g) 0
--
c-c-n6-Eicosadienoic Acid (g) 0.011
--
DHG-linolenic acid (DGLA) (g) 0.021
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
--
Caproic (6:0) (g) 0
--
Caprylic Acid (8:0) (g) 0
--
Capric Acid (10:0) (g) 0.015
--
Lauric Acid (12:0) (g) 0.005
--
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.019
0.024
Pentadecanoic Acid (15:0) (g) 0.004
--
Palmitic Acid (16:0) (g) 0.746
0.925
Margaric Acid (17:0) (g) 0.004
--
Stearic Acid (18:0) (g) 0.211
0.311
Arachidic Acid (20:0) (g) 0.002
--
Behenic Acid (22:0) (g) 0.005
--
Lignoceric Acid (24:0) (g) 0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.005
--
Pentadecenoic Acid (15:1) (g) 0
--
Palmitoleic Acid (16:1) (g) 0.155
0.024
cis-Palmitoleic Acid (16:1 cis) (g) 0.155
--
Heptadecenoic Acid (17:1) (g) 0.002
--
Oleic Acid (18:1) (g) 1.096
1.901
c-Oleic Acid (18:1 cis) (g) 1.085
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.018
--
Docosenoic Acid (22:1) (g) 0
--
c-Docosenoic Acid (22:1 c) (g) 0
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.601
4.339
Conjugated Linoleic Acid (CLAs) (g) 0.001
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.026
0.582
Octadecatrienoic Acid (mixed) (g) 0
--
Parinaric Acid (18:4) (g) 0
--
Eicosatrienoic Acid (20:3) (g) 0.022
--
Eicosatetraenoic Acid 20:4 (g) 0.086
--
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) 0.023
--
Trans Fats  
t-Polyenoic Fats (g) 0.002
--
t-Monoenoic Fats (g) 0.011
--
t-Palmitoleic Acid (16:1 t) (g) 0
--
t-Oleic Acid (18:1 t) (g) 0.011
--
t-Docosenoic Acid (22:1 t) (g) 0
--
t-Octadecadienoic Acid (18:2 t) (g) 0.002
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 100 100
Essential  
Histidine (mg)
(%RDI)		 1195
(171%)		 431
(62%)
Isoleucine (mg)
(%RDI)		 1573
(112%)		 849
(61%)
Leucine (mg)
(%RDI)		 2652
(97%)		 1392
(51%)
Lysine (mg)
(%RDI)		 3083
(147%)		 883
(42%)
Methionine (mg)
(%RDI)		 834
(115%)		 211
(29%)
Phenylalanine (mg)
(%RDI)		 1294
(148%)		 835
(95%)
Threonine (mg)
(%RDI)		 1438
(137%)		 785
(75%)
Tryptophan (mg)
(%RDI)		 404
(144%)		 235
(84%)
Valine (mg)
(%RDI)		 1660
(91%)		 870
(48%)
Conditional  
Arginine (mg) 2168
1369
Cystine (mg)
(%RDI)		 336
(117%)		 57
(20%)
Glycine (mg) 1419
733
Proline (mg) 1019
1084
Tyrosine (mg)
(%RDI)		 1155
(132%)		 701
(80%)
Non-Essential  
Alanine (mg) 1872
773
Aspartic acid (mg) 3015
2036
Betaine (mg) 10
--
Glutamic acid (mg) 4749
3288
Hydroxyproline (mg) --
--
Serine (mg) 1222
1015
Data Source
Cooked Lean Chicken Breast
USDA Food Data Central Standard Release (Common)
Firm Tofu
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.