Boiled Egg vs. Fried Tofu
Nutrition comparison of Cooked Boiled Egg and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and fried tofu:
- Both fried tofu and boiled egg are high in calcium, calories and protein.
- Boiled egg has 6.9 times less carbohydrates than fried tofu.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Fried tofu has more thiamin and niacin, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Fried tofu is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried tofu and boiled egg are high in calories. Fried tofu has 74% more calories than boiled egg - fried tofu has 270 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, lighter in carbs and similar to fried tofu for fat. Boiled egg has a macronutrient ratio of 34:3:64 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Fried Tofu | |
|---|---|---|
| Protein | 34% | 26% |
| Carbohydrates | 3% | 12% |
| Fat | 64% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 6.9 times less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - fried tofu has 3.9g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Fried tofu and boiled egg contain similar amounts of sugar - fried tofu has 2.7g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both fried tofu and boiled egg are high in protein. Fried tofu has 50% more protein than boiled egg - fried tofu has 18.8g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Fried tofu and boiled egg contain similar amounts of saturated fat - fried tofu has 2.9g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and fried tofu has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has 148 times more Vitamin A than fried tofu - fried tofu has 1ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than fried tofu - boiled egg has 87iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Fried tofu and boiled egg contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Fried tofu and boiled egg contain similar amounts of Vitamin K - fried tofu has 7.8ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin and niacin, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12. Both boiled egg and fried tofu contain significant amounts of Vitamin B6 and folate.
| Boiled Egg | Fried Tofu | |
|---|---|---|
| Thiamin | 0.066 MG | 0.17 MG |
| Riboflavin | 0.513 MG | 0.05 MG |
| Niacin | 0.064 MG | 0.1 MG |
| Pantothenic acid | 1.398 MG | 0.14 MG |
| Vitamin B6 | 0.121 MG | 0.099 MG |
| Folate | 44 UG | 27 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both fried tofu and boiled egg are high in calcium. Fried tofu has 644% more calcium than boiled egg - fried tofu has 372mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 309% more iron than boiled egg - fried tofu has 4.9mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Fried tofu and boiled egg contain similar amounts of potassium - fried tofu has 146mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both boiled egg and fried tofu contain small amounts of beta-carotene.
| Boiled Egg | Fried Tofu | |
|---|---|---|
| beta-carotene | 11 UG | 16 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than fried tofu per 100 grams.
| Boiled Egg | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 1.346 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Fried Tofu | |
|---|---|---|
| linoleic acid | 1.188 G | 10.044 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 10.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Fried Tofu (Tofu, fried) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Fried Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does fried tofu or boiled egg contain more calories in 100 grams?Both fried tofu and boiled egg are high in calories. Fried tofu has 70% more calories than boiled egg - fried tofu has 270 calories in 100g and boiled egg has 155 calories.
Is fried tofu or boiled egg better for protein?
Both fried tofu and boiled egg are high in protein. Fried tofu has 50% more protein than boiled egg - fried tofu has 18.8g of protein per 100 grams and boiled egg has 12.6g of protein.
Does fried tofu or boiled egg contain more calcium?
Both fried tofu and boiled egg are high in calcium. Fried tofu has 640% more calcium than boiled egg - fried tofu has 372mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does fried tofu or boiled egg contain more iron?
Fried tofu is an abundant source of iron and it has 310% more iron than boiled egg - fried tofu has 4.9mg of iron in 100 grams and boiled egg has 1.2mg of iron.