Boiled Egg vs. Tofu
Nutrition comparison of Cooked Boiled Egg and 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
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and tofu:
- Both tofu and boiled egg are high in calcium and protein.
- Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, tofu contains more niacin.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Tofu has 3.7 times less saturated fat than boiled egg.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and tofu has 51% less calories than boiled egg - tofu has 76 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 tofu per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Tofu | |
|---|---|---|
| Protein | 34% | 39% |
| Carbohydrates | 3% | 9% |
| Fat | 64% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and boiled egg are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than boiled egg - tofu has 0.3g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Tofu and boiled egg contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both tofu and boiled egg are high in protein. Boiled egg has 56% more protein than tofu - tofu has 8.1g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Tofu has 3.7 times less saturated fat than boiled egg - tofu has 0.69g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and tofu has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and boiled egg contain similar amounts of Vitamin C - tofu has 0.1mg 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 tofu - boiled egg has 149ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than tofu - boiled egg has 87iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and boiled egg contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Tofu and boiled egg contain similar amounts of Vitamin K - tofu has 2.4ug 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, folate and Vitamin B12, however, tofu contains more niacin. Both boiled egg and tofu contain significant amounts of thiamin.
| Boiled Egg | Tofu | |
|---|---|---|
| Thiamin | 0.066 MG | 0.081 MG |
| Riboflavin | 0.513 MG | 0.052 MG |
| Niacin | 0.064 MG | 0.195 MG |
| Pantothenic acid | 1.398 MG | 0.068 MG |
| Vitamin B6 | 0.121 MG | 0.047 MG |
| Folate | 44 UG | 15 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both tofu and boiled egg are high in calcium. Tofu has 600% more calcium than boiled egg - tofu has 350mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Tofu is an excellent source of iron and it has 350% more iron than boiled egg - tofu has 5.4mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Tofu and boiled egg contain similar amounts of potassium - tofu has 121mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than tofu per 100 grams.
| Boiled Egg | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.319 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Tofu | |
|---|---|---|
| linoleic acid | 1.188 G | 2.38 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Cooked Boiled Egg 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 tofu or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and tofu has 50% less calories than boiled egg - tofu has 76 calories in 100g and boiled egg has 155 calories.
Is tofu or boiled egg better for protein?
Both tofu and boiled egg are high in protein. Boiled egg has 60% more protein than tofu - tofu has 8.1g of protein per 100 grams and boiled egg has 12.6g of protein.
Does tofu or boiled egg contain more calcium?
Both tofu and boiled egg are high in calcium. Tofu has 600% more calcium than boiled egg - tofu has 350mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does tofu or boiled egg contain more iron?
Tofu is an abundant source of iron and it has 350% more iron than boiled egg - tofu has 5.4mg of iron in 100 grams and boiled egg has 1.2mg of iron.