Egg vs. Silken Tofu
Nutrition comparison of Egg 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
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and silken tofu:
- Both egg and silken tofu are high in calcium.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more niacin.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- Silken tofu has 4.8 times less saturated fat than egg.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and silken tofu has 57% less calories than egg - egg has 143 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, egg is lighter in protein, lighter in carbs and heavier in fat compared to silken tofu per calorie. Egg has a macronutrient ratio of 36:2:62 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Silken Tofu | |
|---|---|---|
| Protein | 36% | 43% |
| Carbohydrates | 2% | 7% |
| Fat | 62% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and silken tofu are low in carbohydrates - egg has 0.72g 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 comprise of 100% sugar.
dietary fiber
Silken tofu has more dietary fiber than egg - silken tofu has 0.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and silken tofu contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 75% more protein than silken tofu - egg has 12.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Silken tofu has 4.8 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
trans fat
Both egg and silken tofu are low in trans fat - egg has 0.04g of trans fat per 100 grams and silken tofu does not contain significant amounts.
cholesterol
Egg is high in cholesterol and silken tofu has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and egg contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than silken tofu - egg has 160ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than silken tofu - egg has 82iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Egg and silken tofu contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Egg and silken tofu contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more niacin. Both egg and silken tofu contain significant amounts of thiamin and folate.
| Egg | Silken Tofu | |
|---|---|---|
| Thiamin | 0.04 MG | 0.047 MG |
| Riboflavin | 0.457 MG | 0.037 MG |
| Niacin | 0.075 MG | 0.535 MG |
| Pantothenic acid | 1.533 MG | 0.051 MG |
| Vitamin B6 | 0.17 MG | 0.052 MG |
| Folate | 47 UG | 44 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both egg and silken tofu are high in calcium. Silken tofu has 98% more calcium than egg - egg has 56mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Egg has 58% more iron than silken tofu - egg has 1.8mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Egg and silken tofu contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than silken tofu per 100 grams.
| Egg | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.246 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, both egg and silken tofu contain significant amounts of linoleic acid.
| Egg | Silken Tofu | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 1.835 G |
| Total | 1.577 G | 1.835 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 Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Egg g
()
|
Daily Values (%) |
Silken Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| 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 or silken tofu contain more calories in 100 grams?Egg is high in calories and silken tofu has 60% less calories than egg - egg has 143 calories in 100g and silken tofu has 61 calories.
Is egg or silken tofu better for protein?
Egg is a fantastic source of protein and it has 80% more protein than silken tofu - egg has 12.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Does egg or silken tofu contain more calcium?
Both egg and silken tofu are high in calcium. Silken tofu has 100% more calcium than egg - egg has 56mg of calcium in 100 grams and silken tofu has 111mg of calcium.