Egg vs. Tofu
Nutrition comparison of Egg and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and tofu:
- Both egg and tofu are high in calcium and protein.
- Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Tofu has 3.5 times less saturated fat than egg.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and tofu has 47% less calories than egg - egg has 143 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, egg is lighter in carbs, heavier in fat and similar to tofu for protein. Egg has a macronutrient ratio of 36:2:62 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Tofu | |
|---|---|---|
| Protein | 36% | 39% |
| Carbohydrates | 2% | 9% |
| Fat | 62% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and tofu are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than egg - tofu has 0.3g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and tofu contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both egg and tofu are high in protein. Egg has 55% more protein than tofu - egg has 12.6g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 3.5 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both egg and tofu are low in trans fat - egg has 0.04g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Egg is high in cholesterol and tofu has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and egg contain similar amounts of Vitamin C - tofu has 0.1mg 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 tofu - egg has 160ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than tofu - egg has 82iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Egg and tofu contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Egg and tofu contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg and tofu contain significant amounts of thiamin and niacin.
| Egg | Tofu | |
|---|---|---|
| Thiamin | 0.04 MG | 0.081 MG |
| Riboflavin | 0.457 MG | 0.052 MG |
| Niacin | 0.075 MG | 0.195 MG |
| Pantothenic acid | 1.533 MG | 0.068 MG |
| Vitamin B6 | 0.17 MG | 0.047 MG |
| Folate | 47 UG | 15 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both egg and tofu are high in calcium. Tofu has 525% more calcium than egg - egg has 56mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 206% more iron than egg - egg has 1.8mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Egg and tofu contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than tofu per 100 grams.
| Egg | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.319 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, both egg and tofu contain significant amounts of linoleic acid.
| Egg | Tofu | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 2.38 G |
| Total | 1.577 G | 2.38 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.
Egg g
()
|
Daily Values (%) |
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 tofu contain more calories in 100 grams?Egg is high in calories and tofu has 50% less calories than egg - egg has 143 calories in 100g and tofu has 76 calories.
Is egg or tofu better for protein?
Both egg and tofu are high in protein. Egg has 60% more protein than tofu - egg has 12.6g of protein per 100 grams and tofu has 8.1g of protein.
Does egg or tofu contain more calcium?
Both egg and tofu are high in calcium. Tofu has 530% more calcium than egg - egg has 56mg of calcium in 100 grams and tofu has 350mg of calcium.
Does egg or tofu contain more iron?
Tofu is an abundant source of iron and it has 210% more iron than egg - egg has 1.8mg of iron in 100 grams and tofu has 5.4mg of iron.