Egg White vs. Silken Tofu

Nutrition comparison of Egg White and Silken Tofu


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg white versus silken tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg white and silken tofu:

  • Egg white is a great source of protein.
  • Silken tofu has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
  • Silken tofu is an excellent source of calcium.
Detailed nutritional comparison of egg white and silken 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: Egg White (Egg, white, raw, fresh) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Silken Tofu src

Calories and Carbs

calories

Egg white and silken tofu contain similar amounts of calories - egg white has 52 calories per 100 grams and silken tofu has 61 calories.

For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to silken tofu for carbs. Egg white has a macronutrient ratio of 91:6:3 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Silken Tofu
Protein 91% 43%
Carbohydrates 6% 7%
Fat 3% 50%
Alcohol ~ ~

carbohydrates

Both egg white and silken tofu are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.

The carbs in silken tofu are made of 78% sugar and 22% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.

dietary fiber

Silken tofu has more dietary fiber than egg white - silken tofu has 0.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.

sugar

Egg white and silken tofu contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and silken tofu has 0.7g of sugar.



Protein

protein

Egg white is a great source of protein and it has 52% more protein than silken tofu - egg white has 10.9g of protein per 100 grams and silken tofu has 7.2g of protein.

Fat

saturated fat

Both silken tofu and egg white are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin C

Silken tofu and egg white contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and egg white does not contain significant amounts.

Vitamin A

Silken tofu and egg white contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and egg white does not contain significant amounts.

Vitamin E

Silken tofu and egg white contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

Silken tofu and egg white contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and egg white does not contain significant amounts.

The B Vitamins

Silken tofu has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.

Egg White Silken Tofu
Thiamin 0.004 MG 0.047 MG
Riboflavin 0.439 MG 0.037 MG
Niacin 0.105 MG 0.535 MG
Pantothenic acid 0.19 MG 0.051 MG
Vitamin B6 0.005 MG 0.052 MG
Folate 4 UG 44 UG
Vitamin B12 0.09 UG ~

Minerals

calcium

Silken tofu is an excellent source of calcium and it has 14 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and silken tofu has 111mg of calcium.

iron

Silken tofu has 12 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and silken tofu has 1.1mg of iron.

potassium

Egg white has 36% more potassium than silken tofu - egg white has 163mg of potassium per 100 grams and silken tofu has 120mg of potassium.




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: Egg White (Egg, white, raw, fresh) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .

Egg White g

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G Water G
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