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

Firm tofu leads 6–3 · 9 categories decided

Firm tofu: 100 g · Turkey breast, cooked: 100 g.

The verdict

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

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    144 kcal
    147 kcal
  • Proteinmore is better
    17.27 g
    30.13 gWIN
  • Carbohydrate
    2.78 g
    0 g
  • Fibermore is better
    WIN2.3 g
    0 g
  • Total sugarsless is better
    —
    0 g
  • Total fat
    8.72 g
    2.08 g
  • Saturated fatless is better
    1.26 g
    0.59 gWIN
  • Sodiumless is better
    WIN14 mg
    99 mg
  • Potassiummore is better
    237 mg
    249 mgWIN
  • Calciummore is better
    WIN683 mg
    9 mg
  • Ironmore is better
    WIN2.66 mg
    0.71 mg
  • Magnesiummore is better
    WIN58 mg
    32 mg
  • Vitamin Cmore is better
    WIN0.2 mg
    0 mg
  • 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.

Firm tofu vs Turkey breast, cooked · Foodatron