Nutrition Comparison Tool
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Firm Tofu (With Calcium And Magnesium)
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Raw Chicken Breast
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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)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x4) 4% DV 88 calories
  • Raw Chicken Breast 1 oz (x4) 7% DV 136 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x4) 6% DV 4.7g
  • Raw Chicken Breast 1 oz (x4) 4% DV 3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x4) 1% DV 3.2g
  • Raw Chicken Breast 1 oz (x4) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x4) 21% DV 10.3g
  • Raw Chicken Breast 1 oz (x4) 51% DV 25.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x4) 0% DV 0mg
  • Raw Chicken Breast 1 oz (x4) 28% DV 82.8mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x4) 4% DV 0.9g
  • Raw Chicken Breast 1 oz (x4) 3% DV 0.64g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x4) 4% DV 1g
  • Raw Chicken Breast 1 oz (x4) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x4) 1% DV 0.68g
  • Raw Chicken Breast 1 oz (x4) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x4) 10% DV 1.8mg
  • Raw Chicken Breast 1 oz (x4) 2% DV 0.42mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x4) 18% DV 227.9mg
  • Raw Chicken Breast 1 oz (x4) 0% DV 5.7mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x4) 4% DV 167.8mg
  • Raw Chicken Breast 1 oz (x4) 8% DV 378.8mg
Comparison Table

Table Legend

  1. Firm Tofu (With Calcium And Magnesium)
  2. Raw Chicken Breast
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 113 113
Calories
(%DV)		 88
(4%)		 136
(7%)
Fat (g)
(%DV)		 4.7
(6%)		 3
(4%)
Protein (g)
(%DV)		 10.3
(21%)		 25.5
(51%)
Carbohydrate (g)
(%DV)		 3.2
(1%)		 0
(0%)
Sugars (g)
(%DV)		 0.68
(1%)		 0
(0%)
Fiber (g)
(%DV)		 1
(4%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 82.8
(28%)
Saturated Fats (g)
(%DV)		 0.9
(4%)		 0.64
(3%)
Net-Carbs (g) 2.2
0
Trans Fatty Acids (g) 0
0.01
  Minerals
Food # 1 2
Weight (g) 113 113
Calcium (mg)
(%DV)		 227.9
(18%)		 5.7
(0%)
Iron, Fe (mg)
(%DV)		 1.8
(10%)		 0.42
(2%)
Potassium, K (mg)
(%DV)		 167.8
(4%)		 378.8
(8%)
Magnesium (mg)
(%DV)		 42
(10%)		 31.8
(8%)
Phosphorus, P (mg)
(%DV)		 137.2
(11%)		 241.5
(19%)
Sodium (mg)
(%DV)		 13.6
(1%)		 51
(2%)
Zinc, Zn (mg)
(%DV)		 0.94
(9%)		 0.77
(7%)
Copper, Cu (mg)
(%DV)		 0.24
(27%)		 0.04
(5%)
Manganese (mg)
(%DV)		 0.71
(31%)		 0.01
(1%)
Selenium, Se (mcg)
(%DV)		 11.2
(20%)		 25.9
(47%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 0
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 113 113
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 10.2
(1%)
Vitamin C (mg)
(%DV)		 0.23
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.07
(6%)		 0.11
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.07
(5%)		 0.2
(15%)
Niacin (B3) (mg)
(%DV)		 0.11
(1%)		 10.9
(68%)
Vitamin B5 (PA) (mg)
(%DV)		 0.12
(2%)		 1.7
(34%)
Vitamin B6 (mg)
(%DV)		 0.08
(5%)		 0.92
(54%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 21.5
(5%)		 10.2
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 21.5
(5%)		 10.2
(3%)
Folate DFE (mcg)
(%)		 21.5
(5%)		 10.2
(3%)
Choline (mg)
(%DV)		 31.9
(6%)		 93.1
(17%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0.24
(10%)
Retinol (mcg) 0
10.2
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 34
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
0
Vitamin E (mg)
(%DV)		 0.01
(0%)		 0.64
(4%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
0
Vitamin D (IU)
(%DV)		 0
(0%)		 1.1
(0%)
Vitamin K (mcg)
(%DV)		 2.7
(2%)		 0
(0%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
9.5
  Other
Food # 1 2
Weight (g) 113 113
Water (g) 94
83.8
Ash (g) 1
1
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 2.49
12.54
  Carbohydrates
Food # 1 2
Weight (g) 113 113
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) 113 113
Monounsaturated Fats (g) 1.278
0.781
Polyunsaturated Fats (g) 1.87
0.481
Omega 3s (g)
(%AI)		 0.189
(12%)		 0.015
(1%)
Omega 6s (g)
(%AI)		 1.666
(10%)		 0.38
(2%)
Omega 3 to Omega 6 Ratio 0.11
0.04
Omega 6 to Omega 3 Ratio 8.8
25.77
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.015
(1%)
Eicosapentaenoic Acid (EPA) (g) --
0.003
Docosapentaenoic Acid (DPA) (g) --
0.007
Docosahexaenoic Acid (DHA) (g) --
0.005
n-3-Eicosatrienoic Acid (20:3) (g) --
0
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.359
gamma-Linolenic Acid (GLA) (g) --
0
c-c-n6-Eicosadienoic Acid (g) 0.003
0.007
DHG-linolenic acid (DGLA) (g) --
0.014
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) --
0
Caproic (6:0) (g) --
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0.019
Lauric Acid (12:0) (g) 0
0.005
Tridecanoic Acid (13:0) (g) 0
--
Myristic Acid (14:0) (g) 0.015
0.012
Pentadecanoic Acid (15:0) (g) 0
0.003
Palmitic Acid (16:0) (g) 0.643
0.446
Margaric Acid (17:0) (g) 0.015
0.003
Stearic Acid (18:0) (g) 0.227
0.146
Arachidic Acid (20:0) (g) 0
0.001
Behenic Acid (22:0) (g) 0
0.003
Lignoceric Acid (24:0) (g) 0
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0.003
Pentadecenoic Acid (15:1) (g) 0.076
0
Palmitoleic Acid (16:1) (g) 0
0.094
cis-Palmitoleic Acid (16:1 cis) (g) --
0.094
Heptadecenoic Acid (17:1) (g) 0.026
0.002
Oleic Acid (18:1) (g) 1.142
0.669
c-Oleic Acid (18:1 cis) (g) --
0.661
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.026
0.011
Docosenoic Acid (22:1) (g) 0.008
0
c-Docosenoic Acid (22:1 c) (g) --
0
c-Tetracosenoic Acid (24:1 c) (g) --
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.666
0.362
Conjugated Linoleic Acid (CLAs) (g) --
0.001
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.189
0.015
Octadecatrienoic Acid (mixed) (g) --
0
Parinaric Acid (18:4) (g) --
0
Eicosatrienoic Acid (20:3) (g) 0
0.014
Eicosatetraenoic Acid 20:4 (g) 0.003
0.054
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
0.015
Trans Fats  
t-Polyenoic Fats (g) --
0.001
t-Monoenoic Fats (g) --
0.007
t-Palmitoleic Acid (16:1 t) (g) --
0
t-Oleic Acid (18:1 t) (g) --
0.007
t-Docosenoic Acid (22:1 t) (g) --
0
t-Octadecadienoic Acid (18:2 t) (g) --
0.001
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 113 113
Essential  
Histidine (mg)
(%RDI)		 255
(36%)		 951
(136%)
Isoleucine (mg)
(%RDI)		 503
(36%)		 1252
(89%)
Leucine (mg)
(%RDI)		 826
(30%)		 2110
(77%)
Lysine (mg)
(%RDI)		 524
(25%)		 2453
(117%)
Methionine (mg)
(%RDI)		 125
(17%)		 663
(91%)
Phenylalanine (mg)
(%RDI)		 496
(57%)		 1030
(118%)
Threonine (mg)
(%RDI)		 466
(44%)		 1144
(109%)
Tryptophan (mg)
(%RDI)		 139
(50%)		 321
(115%)
Valine (mg)
(%RDI)		 516
(28%)		 1321
(73%)
Conditional  
Arginine (mg) 812
1725
Cystine (mg)
(%RDI)		 34
(12%)		 268
(93%)
Glycine (mg) 435
1129
Proline (mg) 643
811
Tyrosine (mg)
(%RDI)		 416
(48%)		 919
(105%)
Non-Essential  
Alanine (mg) 459
1489
Aspartic acid (mg) 1209
2400
Betaine (mg) 0.45
8
Glutamic acid (mg) 1952
3780
Hydroxyproline (mg) --
--
Serine (mg) 602
973
Data Source
Firm Tofu (With Calcium And Magnesium)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Iodine data is obtained from the USDA Iodine database.
Raw Chicken Breast
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.