Food vs food · USDA FNDDS 2021–2023
Tofu vs chicken breast
Comparing usual servings (tofu: 1 piece (2-1/2" x 2-3/4" x 1"), 120 g; chicken breast: 1 medium breast, 120 g), USDA’s figures are higher for tofu in 18 of the 65 nutrients it reports, and for chicken breast in 31. The widest gaps against the Daily Value: more copper (0.19 mg vs 0.06 mg), folate and calcium in tofu; more niacin (12.4 mg vs 0.64 mg), vitamin B6 and selenium in chicken breast. Energy: 73 kcal for tofu, 193 kcal for chicken breast. Per 100 g, the figures are higher for tofu in 18 and for chicken breast in 31.
Every nutrient, side by side
Soybean curd
Serving size 1 piece (2-1/2" x 2-3/4" x 1") · 120 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 73 kcal | |
| Protein | 8.6 g | |
| Carbohydrates | 1.42 g (more) | |
| Fat | 4.43 g (more) | |
| Alcohol | 0 g | |
| Water | 105 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.64 g | 3% |
| Monounsaturated fat | 0.98 g | |
| Polyunsaturated fat | 2.5 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.01 g | |
| SFA 16:0 (palmitic) | 0.47 g | |
| SFA 18:0 (stearic) | 0.16 g | |
| MUFA 16:1 (palmitoleic) | 0.01 g | |
| MUFA 18:1 (oleic) | 0.96 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 2.21 g (more) | |
| PUFA 18:3 (linolenic) | 0.3 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.24 g (more) | 1% |
| Sugars | 0.84 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 4.8 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0.24 mg (more) | <1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.01 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.4 µg (more) | 2% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 0.64 mg | 4% |
| Vitamin B6 | 0.06 mg | 4% |
| Folate | 52.8 µg (more) | |
| Folate, DFE | 52.8 µg (more) | 13% |
| Folate, food | 52.8 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 32.9 mg | 6% |
| Minerals | ||
| Calcium | 133 mg (more) | 10% |
| Iron | 1.33 mg (more) | 7% |
| Magnesium | 32.4 mg | 8% |
| Phosphorus | 110 mg | 9% |
| Potassium | 144 mg | 3% |
| Sodium | 9.6 mg | <1% |
| Zinc | 0.77 mg | 7% |
| Copper | 0.19 mg (more) | 21% |
| Selenium | 10.7 µg | 19% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Chicken breast, baked, broiled, or roasted, skin not eaten, from raw
Serving size 1 medium breast · 120 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 193 kcal (more) | |
| Protein | 36.2 g (more) | |
| Carbohydrates | 0 g | |
| Fat | 4.22 g | |
| Alcohol | 0 g | |
| Water | 76.9 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.91 g (more) | 5% |
| Monounsaturated fat | 1.11 g (more) | |
| Polyunsaturated fat | 0.68 g | |
| Cholesterol | 118 mg (more) | 39% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0.03 g (more) | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | 0.02 g (more) | |
| SFA 16:0 (palmitic) | 0.63 g (more) | |
| SFA 18:0 (stearic) | 0.21 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.13 g (more) | |
| MUFA 18:1 (oleic) | 0.95 g | |
| MUFA 20:1 (gadoleic) | 0.02 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.51 g | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.08 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g (more) | |
| PUFA 22:5 n-3 (DPA) | <0.01 g (more) | |
| PUFA 22:6 n-3 (DHA) | <0.01 g (more) | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 10.8 µg (more) | 1% |
| Retinol | 10.8 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.9 mg (more) | 6% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.11 mg (more) | 9% |
| Riboflavin (B2) | 0.26 mg (more) | 20% |
| Niacin (B3) | 12.4 mg (more) | 77% |
| Vitamin B6 | 1.05 mg (more) | 62% |
| Folate | 8.4 µg | |
| Folate, DFE | 8.4 µg | 2% |
| Folate, food | 8.4 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.22 µg (more) | 9% |
| Vitamin B12, added | 0 µg | |
| Choline | 92.6 mg (more) | 17% |
| Minerals | ||
| Calcium | 8.4 mg | 1% |
| Iron | 0.54 mg | 3% |
| Magnesium | 33.6 mg (more) | 8% |
| Phosphorus | 275 mg (more) | 22% |
| Potassium | 431 mg (more) | 9% |
| Sodium | 432 mg (more) | 19% |
| Zinc | 1.09 mg (more) | 10% |
| Copper | 0.06 mg | 6% |
| Selenium | 36.7 µg (more) | 67% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Soybean curd
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 61 kcal | |
| Protein | 7.17 g | |
| Carbohydrates | 1.18 g (more) | |
| Fat | 3.69 g (more) | |
| Alcohol | 0 g | |
| Water | 87.3 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.53 g | 3% |
| Monounsaturated fat | 0.81 g | |
| Polyunsaturated fat | 2.08 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.39 g | |
| SFA 18:0 (stearic) | 0.13 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.8 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.84 g (more) | |
| PUFA 18:3 (linolenic) | 0.25 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.2 g (more) | 1% |
| Sugars | 0.7 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 4 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0.2 mg (more) | <1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | <0.01 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2 µg (more) | 2% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 0.54 mg | 3% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate | 44 µg (more) | |
| Folate, DFE | 44 µg (more) | 11% |
| Folate, food | 44 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 27.4 mg | 5% |
| Minerals | ||
| Calcium | 111 mg (more) | 9% |
| Iron | 1.11 mg (more) | 6% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 92 mg | 7% |
| Potassium | 120 mg | 3% |
| Sodium | 8 mg | <1% |
| Zinc | 0.64 mg | 6% |
| Copper | 0.16 mg (more) | 17% |
| Selenium | 8.9 µg | 16% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Chicken breast, baked, broiled, or roasted, skin not eaten, from raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 161 kcal (more) | |
| Protein | 30.2 g (more) | |
| Carbohydrates | 0 g | |
| Fat | 3.52 g | |
| Alcohol | 0 g | |
| Water | 64.1 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.76 g (more) | 4% |
| Monounsaturated fat | 0.93 g (more) | |
| Polyunsaturated fat | 0.57 g | |
| Cholesterol | 98 mg (more) | 33% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0.02 g (more) | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | 0.01 g (more) | |
| SFA 16:0 (palmitic) | 0.53 g (more) | |
| SFA 18:0 (stearic) | 0.17 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.11 g (more) | |
| MUFA 18:1 (oleic) | 0.79 g | |
| MUFA 20:1 (gadoleic) | 0.01 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.43 g | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.06 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g (more) | |
| PUFA 22:5 n-3 (DPA) | <0.01 g (more) | |
| PUFA 22:6 n-3 (DHA) | <0.01 g (more) | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 9 µg (more) | 1% |
| Retinol | 9 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.75 mg (more) | 5% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.09 mg (more) | 7% |
| Riboflavin (B2) | 0.21 mg (more) | 16% |
| Niacin (B3) | 10.3 mg (more) | 64% |
| Vitamin B6 | 0.87 mg (more) | 51% |
| Folate | 7 µg | |
| Folate, DFE | 7 µg | 2% |
| Folate, food | 7 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.18 µg (more) | 8% |
| Vitamin B12, added | 0 µg | |
| Choline | 77.2 mg (more) | 14% |
| Minerals | ||
| Calcium | 7 mg | 1% |
| Iron | 0.45 mg | 2% |
| Magnesium | 28 mg (more) | 7% |
| Phosphorus | 229 mg (more) | 18% |
| Potassium | 359 mg (more) | 8% |
| Sodium | 360 mg (more) | 16% |
| Zinc | 0.91 mg (more) | 8% |
| Copper | 0.05 mg | 5% |
| Selenium | 30.6 µg (more) | 56% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Tofu is FNDDS’s “Soybean curd” and chicken breast is “Chicken breast, baked, broiled, or roasted, skin not eaten, from raw”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.