Egg white vs. Tofu — In-Depth Nutrition Comparison
Compare
Differences between egg whites and tofu
- Egg whites have more vitamin B2 and selenium, while tofu has more iron, calcium, manganese, copper, phosphorus, zinc, and vitamin B1.
- Tofu's daily need coverage for iron is 66% higher.
- Tofu contains 24 times less sodium than egg whites. Egg whites contain 166mg of sodium, while tofu contains 7mg.
- Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of tofu is 15.
The food types used in this comparison are Egg, white, raw, fresh and Tofu, raw, regular, prepared with calcium sulfate.
Infographic
Infographic link
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 PotassiumPotassium | +34.7% |
| Contains more SeleniumSelenium | +124.7% |
| Contains more MagnesiumMagnesium | +172.7% |
| Contains more CalciumCalcium | +4900% |
| Contains more IronIron | +6600% |
| Contains more CopperCopper | +739.1% |
| Contains more ZincZinc | +2566.7% |
| Contains more PhosphorusPhosphorus | +546.7% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +5400% |
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 | +744.2% |
| Contains more Vitamin B5Vitamin B5 | +179.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1925% |
| Contains more Vitamin B3Vitamin B3 | +85.7% |
| Contains more Vitamin B6Vitamin B6 | +840% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +275% |
| Contains more CholineCholine | +2518.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.08mg | 5.36mg | 66% |
| Calcium | 7mg | 350mg | 34% |
| Vitamin B2 | 0.439mg | 0.052mg | 30% |
| Manganese | 0.011mg | 0.605mg | 26% |
| Selenium | 20µg | 8.9µg | 20% |
| Copper | 0.023mg | 0.193mg | 19% |
| Polyunsaturated fat | 0g | 2.699g | 18% |
| Phosphorus | 15mg | 97mg | 12% |
| Fats | 0.17g | 4.78g | 7% |
| Zinc | 0.03mg | 0.8mg | 7% |
| Sodium | 166mg | 7mg | 7% |
| Protein | 10.9g | 8.08g | 6% |
| Vitamin B1 | 0.004mg | 0.081mg | 6% |
| Magnesium | 11mg | 30mg | 5% |
| Choline | 1.1mg | 28.8mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B6 | 0.005mg | 0.047mg | 3% |
| Saturated fat | 0g | 0.691g | 3% |
| Folate | 4µg | 15µg | 3% |
| Monounsaturated fat | 0g | 1.056g | 3% |
| Vitamin B5 | 0.19mg | 0.068mg | 2% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Calories | 52kcal | 76kcal | 1% |
| Vitamin B3 | 0.105mg | 0.195mg | 1% |
| Fiber | 0g | 0.3g | 1% |
| Potassium | 163mg | 121mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Carbs | 0.73g | 1.87g | 0% |
| Net carbs | 0.73g | 1.57g | N/A |
| Sugar | 0.71g | 0.62g | N/A |
| Vitamin E | 0mg | 0.01mg | 0% |
| Tryptophan | 0.125mg | 0.12mg | 0% |
| Threonine | 0.449mg | 0.402mg | 0% |
| Isoleucine | 0.661mg | 0.435mg | 0% |
| Leucine | 1.016mg | 0.713mg | 0% |
| Lysine | 0.806mg | 0.452mg | 0% |
| Methionine | 0.399mg | 0.108mg | 0% |
| Phenylalanine | 0.686mg | 0.428mg | 0% |
| Valine | 0.809mg | 0.446mg | 0% |
| Histidine | 0.29mg | 0.221mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +34.9% |
| Contains more FatsFats | +2711.8% |
| Contains more CarbsCarbs | +156.2% |
| Contains more OtherOther | +14.3% |
~equal in
Water
~84.55g