Egg White vs. Silken Tofu
Nutrition comparison of Egg White 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 white
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and silken tofu:
- Egg white is a great source of protein.
- Silken tofu has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Egg White (Egg, white, 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 white and silken tofu contain similar amounts of calories - egg white has 52 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to silken tofu for carbs. Egg white has a macronutrient ratio of 91:6:3 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Silken Tofu | |
|---|---|---|
| Protein | 91% | 43% |
| Carbohydrates | 6% | 7% |
| Fat | 3% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and silken tofu are low in carbohydrates - egg white has 0.73g 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 white comprise of 100% sugar.
dietary fiber
Silken tofu has more dietary fiber than egg white - silken tofu has 0.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and silken tofu contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Egg white is a great source of protein and it has 52% more protein than silken tofu - egg white has 10.9g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both silken tofu and egg white are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and egg white contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Silken tofu and egg white contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Silken tofu and egg white contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Silken tofu and egg white contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Silken tofu has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
| Egg White | Silken Tofu | |
|---|---|---|
| Thiamin | 0.004 MG | 0.047 MG |
| Riboflavin | 0.439 MG | 0.037 MG |
| Niacin | 0.105 MG | 0.535 MG |
| Pantothenic acid | 0.19 MG | 0.051 MG |
| Vitamin B6 | 0.005 MG | 0.052 MG |
| Folate | 4 UG | 44 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 14 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 12 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Egg white has 36% more potassium than silken tofu - egg white has 163mg of potassium per 100 grams and silken tofu has 120mg of potassium.
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 White (Egg, white, raw, fresh) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Egg White g
()
|
Daily Values (%) |
Silken 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 white or silken tofu contain more calories in 100 grams?Egg white and silken tofu contain similar amounts of calories - egg white has 52 calories in 100g and silken tofu has 61 calories.
Is egg white or silken tofu better for protein?
Egg white is a great source of protein and it has 50% more protein than silken tofu - egg white has 10.9g of protein per 100 grams and silken tofu has 7.2g of protein.
Does egg white or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 14 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and silken tofu has 111mg of calcium.