Chicken Breast vs Tofu (Firm)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Chicken Breast | Tofu (Firm) |
|---|---|---|
| Calories | 165kcal | 144kcal |
| Protein | 31g | 17.3g |
| Carbs | 0g | 2.8g |
| Fat | 3.6g | 8.7g |
| Fiber | 0g | 2.3g |
| Sugar | 0g | 0.7g |
| Sodium | 74mg | 14mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Tofu (Firm) has 21 fewer calories per 100g than Chicken Breast (15% less).
- Chicken Breast delivers more protein (31g vs 17.3g per 100g).
- Tofu (Firm) has more fiber (2.3g vs 0g).
- Chicken Breast contains less fat (3.6g vs 8.7g).
- Chicken Breast has less sugar (0g vs 0.7g).
Chicken Breast
Chicken breast is one of the leanest and most protein-dense foods available. It is an excellent source of niacin (vitamin B3), selenium, and phosphorus. Skinless chicken breast is a staple in many fitness-oriented diets due to its high protein-to-calorie ratio.
View Chicken Breast nutrition →Tofu (Firm)
Tofu is a versatile plant-based protein made from soybeans. It provides all essential amino acids and is an excellent source of iron, calcium (when calcium-set), and manganese. Tofu contains isoflavones, which have been studied for their potential benefits for heart health and bone density.
View Tofu (Firm) nutrition →Track Chicken Breast & Tofu (Firm) in Kairo
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