Duck Breast (skinless)
27.0gprotein / 100g201 cal · 11.2g fat · $$$ · Quality 0.91
Tofu (firm)
17.3gprotein / 100g144 cal · 8.7g fat · $ · Quality 0.91
Duck Breast (skinless) is in a different weight class here, protein-wise: 27.0g per 100g vs Tofu (firm)'s 17.3g, a 9.7g difference that's more about food category than food quality.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
On price, Tofu (firm) wins clearly — $ against Duck Breast (skinless)'s $$$.
The dietary-restriction question settles this for a lot of people before the macros even matter: Tofu (firm) is vegan, Duck Breast (skinless) isn't.
Duck Breast (skinless)'s typical serving also delivers more leucine (2050mg vs Tofu (firm)'s 1300mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
The real deciding factor is dietary fit, not macros: choose Tofu (firm) if you need it to be plant-based, choose Duck Breast (skinless) otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Duck Breast (skinless) | Tofu (firm) |
|---|---|---|
| Protein | 27.0g | 17.3g |
| Calories | 201 | 144 |
| Fat | 11.2g | 8.7g |
| Carbs | 0.0g | 2.8g |
| Fiber | 0.0g | 2.3g |
| Quality score | 0.91 | 0.91 |
| Relative cost | $$$ | $ |
| Prep time | 15 min | 15 min |
Frequently asked
Which has more protein, duck breast (skinless) or tofu (firm)?
Duck Breast (skinless) has 27.0g of protein per 100g compared to Tofu (firm)'s 17.3g.
Which is lower in calories?
Tofu (firm) is lower in calories per 100g, at 144 vs the other's 201.