Fried Egg vs. Fried Tofu

Nutrition comparison of Cooked Fried 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 cooked fried egg versus fried tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in fried egg and fried tofu:

  • Both fried tofu and fried egg are high in calcium, calories and protein.
  • Fried egg has 9.6 times less carbohydrates than fried tofu.
  • Fried egg is a great source of Vitamin D.
  • Fried egg is an excellent source of Vitamin A.
  • Fried tofu has more thiamin, however, fried egg contains more riboflavin, pantothenic acid and Vitamin B12.
  • Fried tofu is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of fried egg and fried tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Fried Egg (Egg, whole, cooked, fried) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.

Image of Fried Egg src
Image of Fried Tofu src

Calories and Carbs

calories

Both fried tofu and fried egg are high in calories. Fried tofu has 38% more calories than fried egg - fried tofu has 270 calories per 100 grams and fried egg has 196 calories.

For macronutrient ratios, fried egg is lighter in carbs, heavier in fat and similar to fried tofu for protein. Fried egg has a macronutrient ratio of 29:2:70 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fried Egg Fried Tofu
Protein 29% 26%
Carbohydrates 2% 12%
Fat 70% 62%
Alcohol ~ ~

carbohydrates

Fried egg has 9.6 times less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.

dietary fiber

Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than fried egg - fried tofu has 3.9g of dietary fiber per 100 grams and fried egg does not contain significant amounts.

sugar

Fried tofu and fried egg contain similar amounts of sugar - fried tofu has 2.7g of sugar per 100 grams and fried egg has 0.4g of sugar.

Protein

protein

Both fried tofu and fried egg are high in protein. Fried tofu has 38% more protein than fried egg - fried tofu has 18.8g of protein per 100 grams and fried egg has 13.6g of protein.

Fat

saturated fat

Fried tofu has 33% less saturated fat than fried egg - fried tofu has 2.9g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.

trans fat

Both fried egg and fried tofu are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and fried tofu does not contain significant amounts.

cholesterol

Fried egg is high in cholesterol and fried tofu has less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.

Vitamins

Vitamin A

Fried egg is an excellent source of Vitamin A and it has 218 times more Vitamin A than fried tofu - fried tofu has 1ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.

Vitamin D

Fried egg is a great source of Vitamin D and it has more Vitamin D than fried tofu - fried egg has 88iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.

Vitamin E

Fried tofu and fried egg contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.

Vitamin K

Fried tofu and fried egg contain similar amounts of Vitamin K - fried tofu has 7.8ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.

The B Vitamins

Fried tofu has more thiamin, however, fried egg contains more riboflavin, pantothenic acid and Vitamin B12. Both fried egg and fried tofu contain significant amounts of niacin, Vitamin B6 and folate.

Fried Egg Fried Tofu
Thiamin 0.044 MG 0.17 MG
Riboflavin 0.495 MG 0.05 MG
Niacin 0.082 MG 0.1 MG
Pantothenic acid 1.66 MG 0.14 MG
Vitamin B6 0.184 MG 0.099 MG
Folate 51 UG 27 UG
Vitamin B12 0.97 UG ~

Minerals

calcium

Both fried tofu and fried egg are high in calcium. Fried tofu has 500% more calcium than fried egg - fried tofu has 372mg of calcium per 100 grams and fried egg has 62mg of calcium.

iron

Fried tofu is an excellent source of iron and it has 158% more iron than fried egg - fried tofu has 4.9mg of iron per 100 grams and fried egg has 1.9mg of iron.

potassium

Fried tofu and fried egg contain similar amounts of potassium - fried tofu has 146mg of potassium per 100 grams and fried egg has 152mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Fried Egg Fried Tofu
beta-carotene 35 UG 16 UG
lutein + zeaxanthin 543 UG ~

Omega-3 and Omega-6

omega 3s

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

Fried Egg Fried Tofu
alpha linoleic acid 0.137 G 1.346 G
DHA 0.063 G ~
DPA 0.007 G ~
Total 0.207 G 1.346 G

omega 6s

Comparing omega-6 fatty acids, fried tofu has more linoleic acid than fried egg per 100 grams.

Fried Egg Fried Tofu
other omega 6 0.019 G ~
linoleic acid 2.781 G 10.044 G
Total 2.8 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: Fried Egg (Egg, whole, cooked, fried) and Fried Tofu (Tofu, fried) .

Cooked Fried Egg 46g

( large )
Daily Values (%)

Fried Tofu 28g

( oz )
90KCAL 5%
17% calories
77KCAL 4%
0.38G 0.2%
carbohydrates 558%
2.5G 1%
dietary fiber >999%
1.1G 4%
0.18G sugar 328% 0.77G
6.8G 11%
19% total fat
5.7G 9%
2G 11%
141% saturated fat
0.83G 5%
2.8G 115% monounsaturated fat 1.3G
1.5G polyunsaturated fat 113% 3.2G
0.02G >999% trans fat
184MG >999% cholesterol
95MG 6%
>999% sodium
4.5MG 0.3%
Vitamins and Minerals
101UG 14%
>999% Vitamin A
40IU 8%
>999% Vitamin D
29MG 3%
calcium 262%
105MG 11%
0.87MG 5%
iron 61%
1.4MG 8%
6MG 2%
magnesium 183%
17MG 6%
70MG 3%
71% potassium
41MG 2%
0.02MG 2%
thiamin (Vit B1) 149%
0.05MG 4%
0.23MG 21%
>999% riboflavin (Vit B2)
0.01MG 1%
0.04MG 0.3%
33% niacin (Vit B3)
0.03MG 0.2%
0.08MG 7%
166% Vitamin B6
0.03MG 2%
0.76MG 15%
>999% pantothenic acid (Vit B5)
0.04MG 1%
23UG 6%
199% folate (Vit B9)
7.7UG 2%
0.45UG 19%
>999% Vitamin B12
0.6MG 4%
>999% Vitamin E
0.01MG 0.1%
2.6UG 3%
18% Vitamin K
2.2UG 3%
6.3G 13%
19% protein
5.3G 11%
146MG 34%
387% choline
30MG 7%
0.04MG 3%
copper 175%
0.11MG 9%
>999% fluoride
0.01MG 1%
manganese >999%
0.42MG 24%
99MG 14%
22% phosphorus
81MG 12%
15UG 28%
85% selenium
8.1UG 15%
0.64MG 8%
14% zinc
0.56MG 7%
32G 129% Water 14G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin C, biotin (Vit B7).

FAQ

Does fried tofu or fried egg contain more calories in 100 grams?
Both fried tofu and fried egg are high in calories. Fried tofu has 40% more calories than fried egg - fried tofu has 270 calories in 100g and fried egg has 196 calories.

Does fried tofu or fried egg contain more calcium?
Both fried tofu and fried egg are high in calcium. Fried tofu has 500% more calcium than fried egg - fried tofu has 372mg of calcium in 100 grams and fried egg has 62mg of calcium.

Does fried tofu or fried egg contain more iron?
Fried tofu is an abundant source of iron and it has 160% more iron than fried egg - fried tofu has 4.9mg of iron in 100 grams and fried egg has 1.9mg of iron.