Egg vs. Fried Tofu
Nutrition comparison of Egg 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
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and fried tofu:
- Both egg and fried tofu are high in calcium, calories and protein.
- Egg has 11.3 times less carbohydrates than fried tofu.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Fried tofu has more thiamin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Fried tofu is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and fried tofu are high in calories. Fried tofu has 89% more calories than egg - egg has 143 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, egg is heavier in protein, lighter in carbs and similar to fried tofu for fat. Egg has a macronutrient ratio of 36:2:62 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Fried Tofu | |
|---|---|---|
| Protein | 36% | 26% |
| Carbohydrates | 2% | 12% |
| Fat | 62% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 11.3 times less carbohydrates than fried tofu - egg has 0.72g 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 - fried tofu has 3.9g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and fried tofu contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Both egg and fried tofu are high in protein. Fried tofu has 50% more protein than egg - egg has 12.6g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Egg and fried tofu contain similar amounts of saturated fat - egg has 3.1g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
trans fat
Both egg and fried tofu are low in trans fat - egg has 0.04g of trans fat per 100 grams and fried tofu does not contain significant amounts.
cholesterol
Egg is high in cholesterol and fried tofu has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 159 times more Vitamin A than fried tofu - egg has 160ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than fried tofu - egg has 82iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Egg and fried tofu contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Egg and fried tofu contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both egg and fried tofu contain significant amounts of niacin, Vitamin B6 and folate.
| Egg | Fried Tofu | |
|---|---|---|
| Thiamin | 0.04 MG | 0.17 MG |
| Riboflavin | 0.457 MG | 0.05 MG |
| Niacin | 0.075 MG | 0.1 MG |
| Pantothenic acid | 1.533 MG | 0.14 MG |
| Vitamin B6 | 0.17 MG | 0.099 MG |
| Folate | 47 UG | 27 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both egg and fried tofu are high in calcium. Fried tofu has 564% more calcium than egg - egg has 56mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 178% more iron than egg - egg has 1.8mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Egg and fried tofu contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than fried tofu per 100 grams.
| Egg | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 1.346 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than egg per 100 grams.
| Egg | Fried Tofu | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 10.044 G |
| Total | 1.577 G | 10.044 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 Fried Tofu (Tofu, fried) .
Egg 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 or fried tofu contain more calories in 100 grams?Both egg and fried tofu are high in calories. Fried tofu has 90% more calories than egg - egg has 143 calories in 100g and fried tofu has 270 calories.
Is egg or fried tofu better for protein?
Both egg and fried tofu are high in protein. Fried tofu has 50% more protein than egg - egg has 12.6g of protein per 100 grams and fried tofu has 18.8g of protein.
Does egg or fried tofu contain more calcium?
Both egg and fried tofu are high in calcium. Fried tofu has 560% more calcium than egg - egg has 56mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does egg or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 180% more iron than egg - egg has 1.8mg of iron in 100 grams and fried tofu has 4.9mg of iron.