Tofu (firm) vs Chicken breast (roasted)
Tofu (firm) counts toward 30 plants a week; Chicken breast (roasted) doesn't.
| Tofu (firm) | Chicken breast (roasted) | |
|---|---|---|
| Protein · per 100 g | 17.3 g | 31.0 g |
| Carbs · per 100 g | 2.8 g | 0.0 g |
| Fat · per 100 g | 8.7 g | 3.6 g |
| Fiber · per 100 g | 2.3 g | 0.0 g |
| Energy · per 100 g | 144.0 kcal | 165.0 kcal |
| Protein · per 100 kcal | 12.0 g | 18.8 g |
| To hit 30 g protein | 174 g · 250 kcal | 97 g · 160 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Chicken breast (roasted) delivers 1.6× the protein per calorie of Tofu (firm) (18.8 g vs 12.0 g per 100 kcal).
More protein / 100 g: Chicken breastMore fiber / 100 g: TofuLighter per 100 g: TofuSmaller 30 g portion: Chicken breast
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.