Egg Yolk vs. Tofu
Nutrition comparison of Egg Yolk and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and tofu:
- Both egg yolk and tofu are high in calcium, iron and protein.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, tofu contains more niacin.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and tofu has 76% less calories than egg yolk - egg yolk has 322 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, egg yolk is lighter in protein, lighter in carbs and much heavier in fat compared to tofu per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Tofu | |
|---|---|---|
| Protein | 20% | 39% |
| Carbohydrates | 5% | 9% |
| Fat | 76% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and tofu are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Tofu has more dietary fiber than egg yolk - tofu has 0.3g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk and tofu contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both egg yolk and tofu are high in protein. Egg yolk has 96% more protein than tofu - egg yolk has 15.9g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and tofu has 93% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and tofu has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and egg yolk contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than tofu - egg yolk has 381ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than tofu - egg yolk has 218iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Egg yolk has 257 times more Vitamin E than tofu - egg yolk has 2.6mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Egg yolk and tofu contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, tofu contains more niacin.
| Egg Yolk | Tofu | |
|---|---|---|
| Thiamin | 0.176 MG | 0.081 MG |
| Riboflavin | 0.528 MG | 0.052 MG |
| Niacin | 0.024 MG | 0.195 MG |
| Pantothenic acid | 2.99 MG | 0.068 MG |
| Vitamin B6 | 0.35 MG | 0.047 MG |
| Folate | 146 UG | 15 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both egg yolk and tofu are high in calcium. Tofu has 171% more calcium than egg yolk - egg yolk has 129mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both egg yolk and tofu are high in iron. Tofu has 96% more iron than egg yolk - egg yolk has 2.7mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Egg yolk and tofu contain similar amounts of potassium - egg yolk has 109mg 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 yolk per 100 grams, however, egg yolk contains more dha and epa than tofu per 100 grams.
| Egg Yolk | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.319 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, both egg yolk and tofu contain significant amounts of linoleic acid.
| Egg Yolk | Tofu | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 2.38 G |
| Total | 3.976 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.
Egg Yolk g
()
|
Daily Values (%) |
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 yolk or tofu contain more calories in 100 grams?Egg yolk is high in calories and tofu has 80% less calories than egg yolk - egg yolk has 322 calories in 100g and tofu has 76 calories.
Is egg yolk or tofu better for protein?
Both egg yolk and tofu are high in protein. Egg yolk has 100% more protein than tofu - egg yolk has 15.9g of protein per 100 grams and tofu has 8.1g of protein.
Does egg yolk or tofu contain more calcium?
Both egg yolk and tofu are high in calcium. Tofu has 170% more calcium than egg yolk - egg yolk has 129mg of calcium in 100 grams and tofu has 350mg of calcium.
Does egg yolk or tofu contain more iron?
Both egg yolk and tofu are high in iron. Tofu has 100% more iron than egg yolk - egg yolk has 2.7mg of iron in 100 grams and tofu has 5.4mg of iron.