Firm tofu vs Chicken breast
Per 100 g, firm tofu has 78 kcal, 9 g protein, 2.9 g carbohydrate and 4.2 g fat; chicken breast has 165 kcal, 31 g protein, 0 g carbohydrate and 3.6 g fat. Chicken breast has 165 kcal per 100 g, 112% more than firm tofu at 78 kcal.
Per 100 g, side by side
| Nutrient | Firm tofu | Chicken breast | Difference |
|---|---|---|---|
| Calories | 78 kcal | 165 kcal | −87 kcal |
| Protein | 9 g | 31 g | −22 g |
| Carbohydrate | 2.9 g | 0 g | +2.9 g |
| Fat | 4.2 g | 3.6 g | +0.6 g |
| Fiber | 0.9 g | 0 g | +0.9 g |
| Sugars | 0.6 g | 0 g | +0.6 g |
| Saturated fat | 0.8 g | 1 g | −0.2 g |
| Sodium | 12 mg | 74 mg | −62 mg |
Difference is Firm tofu minus Chicken breast. Full names: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) · Chicken, broilers or fryers, breast, meat only, cooked, roasted.
Per serving
| Food · serving | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Firm tofu · 0.5 cup, 126 g | 98 | 11 g | 3.7 g | 5.3 g |
| Chicken breast · 1 cup, chopped or diced, 140 g | 231 | 43 g | 0 g | 5 g |
Where the calories come from
Firm tofu · 42% protein · 14% carbohydrate · 44% fat
Chicken breast · 79% protein · 0% carbohydrate · 21% fat
The differences, in numbers
- Chicken breast has 165 kcal per 100 g, 112% more than firm tofu at 78 kcal.
- Chicken breast has 244% more protein per 100 g than firm tofu (31 g vs 9 g). Per calorie, firm tofu gives 11.5 g of protein per 100 kcal and chicken breast gives 18.8 g.
- Firm tofu has 2.9 g of carbohydrate per 100 g; chicken breast has none.
- Firm tofu has 17% more fat per 100 g than chicken breast (4.2 g vs 3.6 g).
- Firm tofu has 0.9 g of fiber per 100 g; chicken breast has none.
One serving of each on the day view
The reference day is a scale, not a target; the macro calculator estimates your own.
Frequently asked questions
Which has more calories, firm tofu or chicken breast?
Chicken breast has 165 kcal per 100 g, 112% more than firm tofu at 78 kcal.
Which has more protein, firm tofu or chicken breast?
Chicken breast has 244% more protein per 100 g than firm tofu (31 g vs 9 g). Per calorie, firm tofu gives 11.5 g of protein per 100 kcal and chicken breast gives 18.8 g.
What are the macros of firm tofu vs chicken breast?
Firm tofu: 42% protein, 14% carbohydrate, 44% fat by energy. Chicken breast: 79% protein, 0% carbohydrate, 21% fat.
Source: USDA FoodData Central, FDC IDs 172448 (Legumes) and 171477 (Poultry), as indexed by Kaunto. Per-serving figures are scaled from the 100 g values and rounded. More on how food databases work.