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 | 15.8 g | 31.0 g |
| Fiber · per 100 g | 2.3 g | 0.0 g |
| Energy · per 100 g | 144 kcal | 165 kcal |
| Protein · per 100 kcal | 11.0 g | 18.8 g |
| To hit 30 g protein | 190 g · 273 kcal | 97 g · 160 kcal |
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.