Egg white vs. Tofu — In-Depth Nutrition Comparison
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Significant differences between egg whites and tofu
- Egg whites have more vitamin B2; however, tofu is richer in calcium, manganese, copper, iron, phosphorus, zinc, vitamin B1, magnesium, and fiber.
- Tofu covers your daily calcium needs 68% more than egg whites.
- Tofu has 4 times less vitamin B2 than egg whites. Egg whites have 0.439mg of vitamin B2, while tofu has 0.102mg.
- Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of egg whites is 0.
Specific food types used in this comparison are Egg, white, raw, fresh and Tofu, raw, firm, prepared with calcium sulfate.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more SeleniumSelenium | +14.9% |
| Contains more MagnesiumMagnesium | +427.3% |
| Contains more CalciumCalcium | +9657.1% |
| Contains more PotassiumPotassium | +45.4% |
| Contains more IronIron | +3225% |
| Contains more CopperCopper | +1543.5% |
| Contains more ZincZinc | +5133.3% |
| Contains more PhosphorusPhosphorus | +1166.7% |
| Contains less SodiumSodium | -91.6% |
| Contains more ManganeseManganese | +10636.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B2Vitamin B2 | +330.4% |
| Contains more Vitamin B5Vitamin B5 | +42.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3850% |
| Contains more Vitamin B3Vitamin B3 | +262.9% |
| Contains more Vitamin B6Vitamin B6 | +1740% |
| Contains more FolateFolate | +625% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 7mg | 683mg | 68% |
| Manganese | 0.011mg | 1.181mg | 51% |
| Copper | 0.023mg | 0.378mg | 39% |
| Polyunsaturated fat | 0g | 4.921g | 33% |
| Iron | 0.08mg | 2.66mg | 32% |
| Vitamin B2 | 0.439mg | 0.102mg | 26% |
| Phosphorus | 15mg | 190mg | 25% |
| Zinc | 0.03mg | 1.57mg | 14% |
| Vitamin B1 | 0.004mg | 0.158mg | 13% |
| Fats | 0.17g | 8.72g | 13% |
| Protein | 10.9g | 17.27g | 13% |
| Magnesium | 11mg | 58mg | 11% |
| Fiber | 0g | 2.3g | 9% |
| Vitamin B6 | 0.005mg | 0.092mg | 7% |
| Sodium | 166mg | 14mg | 7% |
| Saturated fat | 0g | 1.261g | 6% |
| Folate | 4µg | 29µg | 6% |
| Monounsaturated fat | 0g | 1.925g | 5% |
| Calories | 52kcal | 144kcal | 5% |
| Selenium | 20µg | 17.4µg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B3 | 0.105mg | 0.381mg | 2% |
| Potassium | 163mg | 237mg | 2% |
| Vitamin B5 | 0.19mg | 0.133mg | 1% |
| Carbs | 0.73g | 2.78g | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 0.73g | 0.48g | N/A |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.125mg | 0.235mg | 0% |
| Threonine | 0.449mg | 0.785mg | 0% |
| Isoleucine | 0.661mg | 0.849mg | 0% |
| Leucine | 1.016mg | 1.392mg | 0% |
| Lysine | 0.806mg | 0.883mg | 0% |
| Methionine | 0.399mg | 0.211mg | 0% |
| Phenylalanine | 0.686mg | 0.835mg | 0% |
| Valine | 0.809mg | 0.87mg | 0% |
| Histidine | 0.29mg | 0.431mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +25.4% |
| Contains more ProteinProtein | +58.4% |
| Contains more FatsFats | +5029.4% |
| Contains more CarbsCarbs | +280.8% |
| Contains more OtherOther | +122.2% |
