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.
Detailed nutritional comparison of boiled egg and fried tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Boiled Egg src
Image of Fried Tofu src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Boiled Egg or Fried Tofu .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Fried Tofu (Tofu, fried) .

Cooked Boiled Egg 100g

( 100 g )
Daily Values (%)

Fried Tofu 100g

( 100 g )
155KCAL 8%
calories 74%
270KCAL 14%
1.1G 0.4%
carbohydrates 709%
8.9G 4%
dietary fiber >999%
3.9G 16%
1.1G sugar 145% 2.7G
11G 17%
total fat 82%
20G 32%
3.3G 18%
14% saturated fat
2.9G 16%
4.1G monounsaturated fat 10% 4.5G
1.4G polyunsaturated fat 686% 11G
373MG >999% cholesterol
124MG 8%
675% sodium
16MG 1%
Vitamins and Minerals
149UG 21%
>999% Vitamin A
1UG 0.1%
87IU 17%
>999% Vitamin D
50MG 5%
calcium 644%
372MG 37%
1.2MG 7%
iron 308%
4.9MG 27%
10MG 3%
magnesium 500%
60MG 19%
126MG 6%
potassium 16%
146MG 6%
0.07MG 6%
thiamin (Vit B1) 143%
0.17MG 16%
0.51MG 47%
918% riboflavin (Vit B2)
0.05MG 5%
0.06MG 1%
niacin (Vit B3) 67%
0.1MG 1%
0.12MG 9%
20% Vitamin B6
0.1MG 8%
1.4MG 28%
899% pantothenic acid (Vit B5)
0.14MG 3%
44UG 11%
63% folate (Vit B9)
27UG 7%
1.1UG 46%
>999% Vitamin B12
1MG 7%
>999% Vitamin E
0.04MG 0.3%
0.3UG 0.3%
Vitamin K >999%
7.8UG 9%
13G 25%
protein 46%
19G 38%
294MG 69%
177% choline
106MG 25%
0.01MG 1%
copper >999%
0.4MG 33%
4.8UG 0.2%
>999% fluoride
0.03MG 1%
manganese >999%
1.5MG 83%
172MG 25%
phosphorus 67%
287MG 41%
31UG 56%
7% selenium
29UG 52%
1.1MG 13%
zinc 82%
2MG 25%
75G 47% Water 51G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin C, biotin (Vit B7), trans fat.

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.