Egg White vs. Fried Tofu
Nutrition comparison of Egg White and Fried 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
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and fried tofu:
- Both egg white and fried tofu are high in protein.
- Egg white has 11.1 times less carbohydrates than fried tofu.
- Fried tofu has more thiamin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Fried tofu is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried tofu is high in calories and egg white has 81% less calories than fried tofu - egg white has 52 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and much lighter in fat compared to fried tofu per calorie. Egg white has a macronutrient ratio of 89:5:6 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Fried Tofu | |
|---|---|---|
| Protein | 89% | 26% |
| Carbohydrates | 5% | 12% |
| Fat | 6% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 11.1 times less carbohydrates than fried tofu - egg white has 0.73g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than egg white - fried tofu has 3.9g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and fried tofu contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Both egg white and fried tofu are high in protein. Fried tofu has 73% more protein than egg white - egg white has 10.9g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Egg white has less saturated fat than fried tofu - fried tofu has 2.9g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Fried tofu and egg white contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Fried tofu and egg white contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Fried tofu has more Vitamin K than egg white - fried tofu has 7.8ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Fried tofu has more thiamin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and fried tofu contain significant amounts of niacin and pantothenic acid.
| Egg White | Fried Tofu | |
|---|---|---|
| Thiamin | 0.004 MG | 0.17 MG |
| Riboflavin | 0.439 MG | 0.05 MG |
| Niacin | 0.105 MG | 0.1 MG |
| Pantothenic acid | 0.19 MG | 0.14 MG |
| Vitamin B6 | 0.005 MG | 0.099 MG |
| Folate | 4 UG | 27 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 52 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 59 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Egg white and fried tofu contain similar amounts of potassium - egg white has 163mg of potassium per 100 grams and fried tofu has 146mg 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 Fried Tofu (Tofu, fried) .
Egg White 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 egg white or fried tofu contain more calories in 100 grams?Fried tofu is high in calories and egg white has 80% less calories than fried tofu - egg white has 52 calories in 100g and fried tofu has 270 calories.
Is egg white or fried tofu better for protein?
Both egg white and fried tofu are high in protein. Fried tofu has 70% more protein than egg white - egg white has 10.9g of protein per 100 grams and fried tofu has 18.8g of protein.
Does egg white or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 52 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does egg white or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 59 times more iron than egg white - egg white has 0.08mg of iron in 100 grams and fried tofu has 4.9mg of iron.