Side-by-side comparison

Tofu firm vs Chicken breast (skinless, cooked)

Tofu firm wins by 11 points on FoodScore. Nutrient breakdown below — green values are better per field.

Verdict

FoodScore: Tofu firm scores 85/100, Chicken breast (skinless, cooked) scores 74/100. Tofu firm wins by 11 points on sodium (14mg vs 74mg per 100 g) and fiber (2.3g vs 0g per 100 g).

0/ 100

legume

Tofu firm

Very good · 1/2 cup

0/ 100

meat

Chicken breast (skinless, cooked)

Good · 3 oz

Per 100gTofu firmChicken breast (skinless, cooked)

Calories144 kcal165 kcal

Protein17.3 g31 g

Fiber2.3 g0 g

Total fat8.7 g3.6 g

Saturated fat1.3 g1 g

Added sugar0 g0 g

Sodium14 mg74 mg

Potassium237 mg256 mg

Calcium372 mg15 mg

Iron2.7 mg1 mg

Comparison uses per-100g nutrient values from USDA FoodData Central. Each field is marked in green for the option that is healthier on that specific row — but the final FoodScore weighs all fields together plus processing level (NOVA) to produce a single 0–100 number.