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Plate
Chicken breast, cooked
Chicken breast, cooked3
VS
Firm tofu Leader
Firm tofu6

Firm tofu leads 6–3 · 9 categories decided

Each value is per 100 g edible portion.

The verdict

Firm tofu comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Chicken breast, cooked for more protein, less saturated fat and more potassium.

Pick Firm tofu for more fiber, less sodium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    165 kcal
    144 kcal
  • Proteinmore is better
    WIN31.02 g
    17.27 g
  • Carbohydrate
    0 g
    2.78 g
  • Fibermore is better
    0 g
    2.3 gWIN
  • Total sugarsless is better
    0 g
    —
  • Total fat
    3.57 g
    8.72 g
  • Saturated fatless is better
    WIN1.01 g
    1.26 g
  • Sodiumless is better
    74 mg
    14 mgWIN
  • Potassiummore is better
    WIN256 mg
    237 mg
  • Calciummore is better
    15 mg
    683 mgWIN
  • Ironmore is better
    1.04 mg
    2.66 mgWIN
  • Magnesiummore is better
    29 mg
    58 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.2 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Chicken breast, cooked vs Firm tofu · Foodatron