Nutrition Comparison Tool
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Cooked Lean Chicken Breast
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Firm Tofu
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 13% DV 267 calories
  • Firm Tofu 1 cup (x1) 18% DV 363 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 7% DV 5.5g
  • Firm Tofu 1 cup (x1) 28% DV 22g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 0% DV 0g
  • Firm Tofu 1 cup (x1) 3% DV 7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 109% DV 54.5g
  • Firm Tofu 1 cup (x1) 87% DV 43.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 66% DV 197.2mg
  • Firm Tofu 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 9% DV 1.7g
  • Firm Tofu 1 cup (x1) 16% DV 3.2g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 0% DV 0g
  • Firm Tofu 1 cup (x1) 21% DV 5.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 0% DV 0g
  • Firm Tofu 1 cup (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 5% DV 0.83mg
  • Firm Tofu 1 cup (x1) 37% DV 6.7mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 1% DV 10.2mg
  • Firm Tofu 1 cup (x1) 132% DV 1721.2mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Lean Chicken Breast 6oz chicken breast (x1) 12% DV 583.1mg
  • Firm Tofu 1 cup (x1) 13% DV 597.2mg
Comparison Table

Table Legend

  1. Cooked Lean Chicken Breast
  2. Firm Tofu
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 170 252
Calories
(%DV)		 267
(13%)		 363
(18%)
Fat (g)
(%DV)		 5.5
(7%)		 22
(28%)
Protein (g)
(%DV)		 54.5
(109%)		 43.5
(87%)
Carbohydrate (g)
(%DV)		 0
(0%)		 7
(3%)
Sugars (g)
(%DV)		 0
(0%)		 --
(--%)
Fiber (g)
(%DV)		 0
(0%)		 5.8
(21%)
Cholesterol (mg)
(%DV)		 197.2
(66%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1.7
(9%)		 3.2
(16%)
Net-Carbs (g) 0
1.2
Trans Fatty Acids (g) 0.02
0
  Minerals
Food # 1 2
Weight (g) 170 252
Calcium (mg)
(%DV)		 10.2
(1%)		 1721.2
(132%)
Iron, Fe (mg)
(%DV)		 0.83
(5%)		 6.7
(37%)
Potassium, K (mg)
(%DV)		 583.1
(12%)		 597.2
(13%)
Magnesium (mg)
(%DV)		 54.4
(13%)		 146.2
(35%)
Phosphorus, P (mg)
(%DV)		 409.7
(33%)		 478.8
(38%)
Sodium (mg)
(%DV)		 79.9
(3%)		 35.3
(1%)
Zinc, Zn (mg)
(%DV)		 1.6
(15%)		 4
(36%)
Copper, Cu (mg)
(%DV)		 0.07
(8%)		 0.95
(106%)
Manganese (mg)
(%DV)		 0.02
(1%)		 3
(129%)
Selenium, Se (mcg)
(%DV)		 54.2
(99%)		 43.8
(80%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 170 252
Vitamin A, RAE (mcg)
(%DV)		 17
(2%)		 --
(--%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0.5
(1%)
Thiamin (B1) (mg)
(%DV)		 0.17
(14%)		 0.4
(33%)
Riboflavin (B2) (mg)
(%DV)		 0.32
(24%)		 0.26
(20%)
Niacin (B3) (mg)
(%DV)		 16.1
(100%)		 0.96
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 2.7
(54%)		 0.34
(7%)
Vitamin B6 (mg)
(%DV)		 1.6
(92%)		 0.23
(14%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 --
(--%)		 73.1
(18%)
Folic acid (mcg)
(%)		 --
(--%)		 0
(0%)
Food Folate (mcg)
(%)		 --
(--%)		 73.1
(18%)
Folate DFE (mcg)
(%)		 --
(--%)		 73.1
(18%)
Choline (mg)
(%DV)		 198.9
(36%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0.34
(14%)		 0
(0%)
Retinol (mcg) 17
--
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) 56.1 418.3
Lycopene (mcg) 0
--
Lut + Zeaxanthin (mcg) 0
--
Vitamin E (mg)
(%DV)		 0.56
(4%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) 0
--
Vitamin D (IU)
(%DV)		 1.7
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 7.3
(6%)		 --
(--%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 170 252
Water (g) 111
176
Ash (g) 2
4
Alcohol (g) 0
--
Caffeine (mg) 0
--
Theobromine (mg) 0
--
PRAL score 28
0.22
  Carbohydrates
Food # 1 2
Weight (g) 170 252
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) 170 252
Monounsaturated Fats (g) 2.168
4.851
Polyunsaturated Fats (g) 1.345
12.401
Omega 3s (g)
(%AI)		 0.044
(3%)		 1.467
(92%)
Omega 6s (g)
(%AI)		 1.071
(6%)		 10.934
(64%)
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)
(%)		 0.044
(3%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.007
--
Docosapentaenoic Acid (DPA) (g) 0.017
--
Docosahexaenoic Acid (DHA) (g) 0.012
--
n-3-Eicosatrienoic Acid (20:3) (g) 0.002
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 1.017
--
gamma-Linolenic Acid (GLA) (g) 0
--
c-c-n6-Eicosadienoic Acid (g) 0.019
--
DHG-linolenic acid (DGLA) (g) 0.036
--
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) 0.026
--
Lauric Acid (12:0) (g) 0.009
--
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.032
0.06
Pentadecanoic Acid (15:0) (g) 0.007
--
Palmitic Acid (16:0) (g) 1.268
2.331
Margaric Acid (17:0) (g) 0.007
--
Stearic Acid (18:0) (g) 0.359
0.784
Arachidic Acid (20:0) (g) 0.003
--
Behenic Acid (22:0) (g) 0.009
--
Lignoceric Acid (24:0) (g) 0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.009
--
Pentadecenoic Acid (15:1) (g) 0
--
Palmitoleic Acid (16:1) (g) 0.264
0.06
cis-Palmitoleic Acid (16:1 cis) (g) 0.264
--
Heptadecenoic Acid (17:1) (g) 0.003
--
Oleic Acid (18:1) (g) 1.863
4.791
c-Oleic Acid (18:1 cis) (g) 1.844
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.031
--
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) 1.022
10.934
Conjugated Linoleic Acid (CLAs) (g) 0.002
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.044
1.467
Octadecatrienoic Acid (mixed) (g) 0
--
Parinaric Acid (18:4) (g) 0
--
Eicosatrienoic Acid (20:3) (g) 0.037
--
Eicosatetraenoic Acid 20:4 (g) 0.146
--
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) 0.039
--
Trans Fats  
t-Polyenoic Fats (g) 0.003
--
t-Monoenoic Fats (g) 0.019
--
t-Palmitoleic Acid (16:1 t) (g) 0
--
t-Oleic Acid (18:1 t) (g) 0.019
--
t-Docosenoic Acid (22:1 t) (g) 0
--
t-Octadecadienoic Acid (18:2 t) (g) 0.003
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 170 252
Essential  
Histidine (mg)
(%RDI)		 2032
(290%)		 1086
(155%)
Isoleucine (mg)
(%RDI)		 2674
(191%)		 2139
(153%)
Leucine (mg)
(%RDI)		 4508
(165%)		 3508
(128%)
Lysine (mg)
(%RDI)		 5241
(250%)		 2225
(106%)
Methionine (mg)
(%RDI)		 1418
(195%)		 532
(73%)
Phenylalanine (mg)
(%RDI)		 2200
(251%)		 2104
(240%)
Threonine (mg)
(%RDI)		 2445
(233%)		 1978
(188%)
Tryptophan (mg)
(%RDI)		 687
(245%)		 592
(212%)
Valine (mg)
(%RDI)		 2822
(155%)		 2192
(120%)
Conditional  
Arginine (mg) 3686
3450
Cystine (mg)
(%RDI)		 571
(199%)		 144
(50%)
Glycine (mg) 2412
1847
Proline (mg) 1732
2732
Tyrosine (mg)
(%RDI)		 1964
(224%)		 1767
(202%)
Non-Essential  
Alanine (mg) 3182
1948
Aspartic acid (mg) 5126
5131
Betaine (mg) 17
--
Glutamic acid (mg) 8073
8286
Hydroxyproline (mg) --
--
Serine (mg) 2077
2558
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.