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.
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.
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 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 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.