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.
Detailed nutritional comparison of egg white and 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: Egg White (Egg, white, raw, fresh) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Tofu src

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 91:6:4 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 4% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Egg White or Tofu .

Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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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.