Egg vs. Tofu

Nutrition comparison of Egg and Tofu


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

We compared the nutritional contents of egg versus tofu (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Egg source
Image of Tofu source

Calories and Carbs

calories

Egg is high in calories and tofu has less calories than egg - egg has 143kcal of calories per 100 grams and tofu has 76kcal of calories.

dietary fiber

Tofu has more dietary fiber than egg - tofu has 0.3g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Egg and tofu contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and tofu has 0.62g of sugar.

Protein

protein

Both egg and tofu are high in protein - egg has 12.6g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Tofu has less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

trans fat

Egg and tofu contain similar amounts of trans fat - egg has 0.04g of trans fat per 100 grams and tofu does not contain significant amounts.

Vitamins

Vitamin C

Tofu and egg contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and egg does not contain significant amounts.

Vitamin A

Egg is a excellent source of Vitamin A and it has more Vitamin A than tofu - egg has 160ug of Vitamin A per 100 grams and tofu does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than tofu - egg has 82iu of Vitamin D per 100 grams and tofu does not contain significant amounts.

Vitamin E

Egg and tofu contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

The B Vitamins

Egg has more riboflavin, pantothenic acid, vitamin b6, folate and vitamin b12. Both egg and tofu contain significant amounts of thiamin and niacin.

Egg Tofu
Thiamin 0.04 MG 0.081 MG
Riboflavin 0.457 MG 0.052 MG
Niacin 0.075 MG 0.195 MG
Pantothenic acid 1.533 MG 0.068 MG
Vitamin B6 0.17 MG 0.047 MG
Folate 47 UG 15 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Both egg and tofu are high in calcium - egg has 56mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Tofu is a excellent source of iron and it has more iron than egg - egg has 1.8mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Egg and tofu contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and tofu has 121mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, Tofu has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than tofu per 100 grams.

Egg Tofu
alpha linoleic acid 0.048 G 0.319 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.319 G

omega 6s

Comparing omega-6 fatty acids, both egg and tofu contain significant amounts of linoleic acid.

Egg Tofu
other omega 6 0.022 G ~
linoleic acid 1.555 G 2.38 G
Total 1.577 G 2.38 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: Egg (Egg, whole, raw, fresh) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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Egg
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