Egg White vs. Tofu
Nutrition comparison of Egg White and 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
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and tofu:
- Both egg white and tofu are high in protein.
- Tofu has more thiamin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Egg White (Egg, white, 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 white has 32% less calories than tofu - egg white has 52 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to tofu for carbs. Egg white has a macronutrient ratio of 91:6:3 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Tofu | |
|---|---|---|
| Protein | 91% | 39% |
| Carbohydrates | 6% | 9% |
| Fat | 3% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and tofu are low in carbohydrates - egg white has 0.73g 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 white comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than egg white - tofu has 0.3g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and tofu contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both egg white and tofu are high in protein. Egg white has 35% more protein than tofu - egg white has 10.9g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both tofu and egg white are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Tofu and egg white contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than egg white - tofu has 25.5ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Tofu and egg white contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Tofu and egg white contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Tofu has more thiamin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12. Both egg white and tofu contain significant amounts of niacin.
| Egg White | Tofu | |
|---|---|---|
| Thiamin | 0.004 MG | 0.081 MG |
| Riboflavin | 0.439 MG | 0.052 MG |
| Niacin | 0.105 MG | 0.195 MG |
| Pantothenic acid | 0.19 MG | 0.068 MG |
| Vitamin B6 | 0.005 MG | 0.047 MG |
| Folate | 4 UG | 15 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Tofu is an excellent source of calcium and it has 49 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 66 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Egg white has 35% more potassium than tofu - egg white has 163mg of potassium per 100 grams and tofu has 121mg 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.
Egg White 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 white or tofu contain more calories in 100 grams?Egg white has 30% less calories than tofu - egg white has 52 calories in 100g and tofu has 76 calories.
Is egg white or tofu better for protein?
Both egg white and tofu are high in protein. Egg white has 40% more protein than tofu - egg white has 10.9g of protein per 100 grams and tofu has 8.1g of protein.
Does egg white or tofu contain more calcium?
Tofu is a rich source of calcium and it has 49 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and tofu has 350mg of calcium.
Does egg white or tofu contain more iron?
Tofu is an abundant source of iron and it has 66 times more iron than egg white - egg white has 0.08mg of iron in 100 grams and tofu has 5.4mg of iron.