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Plate
Chicken breast, cooked
Chicken breast, cooked2
VS
Firm tofu Leader
Firm tofu7

Firm tofu leads 7–2 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Firm tofu comes out ahead, winning 7 of 9 nutrient match-ups.

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN18.8 g
    11.99 g
  • Carbohydrate
    0 g
    1.93 g
  • Fibermore is better
    0 g
    1.6 gWIN
  • Total sugarsless is better
    0 g
    —
  • Total fat
    2.16 g
    6.06 g
  • Saturated fatless is better
    WIN0.61 g
    0.88 g
  • Sodiumless is better
    44.85 mg
    9.72 mgWIN
  • Potassiummore is better
    155.15 mg
    164.58 mgWIN
  • Calciummore is better
    9.09 mg
    474.31 mgWIN
  • Ironmore is better
    0.63 mg
    1.85 mgWIN
  • Magnesiummore is better
    17.58 mg
    40.28 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.14 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