Boiled Egg vs. Silken Tofu
Nutrition comparison of Cooked Boiled Egg and Silken 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
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and silken tofu:
- Both silken tofu and boiled egg are high in calcium.
- Boiled egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more niacin.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Boiled egg is an excellent source of protein.
- Silken tofu has 5.1 times less saturated fat than boiled egg.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and silken tofu has 61% less calories than boiled egg - silken tofu has 61 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is lighter in protein, lighter in carbs and heavier in fat compared to silken tofu per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Silken Tofu | |
|---|---|---|
| Protein | 34% | 43% |
| Carbohydrates | 3% | 7% |
| Fat | 64% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and boiled egg are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in silken tofu are made of 78% sugar and 22% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
dietary fiber
Silken tofu has more dietary fiber than boiled egg - silken tofu has 0.2g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Silken tofu and boiled egg contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 75% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Silken tofu has 5.1 times less saturated fat than boiled egg - silken tofu has 0.53g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and silken tofu has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and boiled egg contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than silken tofu - boiled egg has 149ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than silken tofu - boiled egg has 87iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and boiled egg contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Silken tofu and boiled egg contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more niacin. Both boiled egg and silken tofu contain significant amounts of thiamin and folate.
| Boiled Egg | Silken Tofu | |
|---|---|---|
| Thiamin | 0.066 MG | 0.047 MG |
| Riboflavin | 0.513 MG | 0.037 MG |
| Niacin | 0.064 MG | 0.535 MG |
| Pantothenic acid | 1.398 MG | 0.051 MG |
| Vitamin B6 | 0.121 MG | 0.052 MG |
| Folate | 44 UG | 44 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both silken tofu and boiled egg are high in calcium. Silken tofu has 122% more calcium than boiled egg - silken tofu has 111mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Silken tofu and boiled egg contain similar amounts of iron - silken tofu has 1.1mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Silken tofu and boiled egg contain similar amounts of potassium - silken tofu has 120mg 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 silken tofu contain small amounts of beta-carotene.
| Boiled Egg | Silken Tofu | |
|---|---|---|
| beta-carotene | 11 UG | 4 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than silken tofu per 100 grams.
| Boiled Egg | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.246 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, both boiled egg and silken tofu contain significant amounts of linoleic acid.
| Boiled Egg | Silken Tofu | |
|---|---|---|
| linoleic acid | 1.188 G | 1.835 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 1.835 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 Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Silken 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 silken tofu or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and silken tofu has 60% less calories than boiled egg - silken tofu has 61 calories in 100g and boiled egg has 155 calories.
Is silken tofu or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 80% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Does silken tofu or boiled egg contain more calcium?
Both silken tofu and boiled egg are high in calcium. Silken tofu has 120% more calcium than boiled egg - silken tofu has 111mg of calcium in 100 grams and boiled egg has 50mg of calcium.