Omelette vs. Tofu — In-Depth Nutrition Comparison
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What are the main differences between omelette and tofu?
- Omelette is richer in vitamin B12, vitamin B5, vitamin B2, selenium, and vitamin D, yet tofu is richer in calcium, manganese, copper, and iron.
- Omelette's daily need coverage for cholesterol is 104% higher.
- Tofu contains less cholesterol.
- Omelette has a lower glycemic index than tofu.
We used Egg, whole, cooked, omelet and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.
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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 | +48.3% |
| Contains more MagnesiumMagnesium | +427.3% |
| Contains more CalciumCalcium | +1322.9% |
| Contains more PotassiumPotassium | +102.6% |
| Contains more IronIron | +79.7% |
| Contains more CopperCopper | +500% |
| Contains more ZincZinc | +44% |
| Contains more PhosphorusPhosphorus | +13.8% |
| Contains less SodiumSodium | -91% |
| Contains more ManganeseManganese | +4820.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +278.4% |
| Contains more Vitamin B5Vitamin B5 | +869.2% |
| Contains more Vitamin B6Vitamin B6 | +55.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +34.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +364.7% |
| Contains more Vitamin B3Vitamin B3 | +495.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 313mg | 0mg | 104% |
| Calcium | 48mg | 683mg | 64% |
| Manganese | 0.024mg | 1.181mg | 50% |
| Choline | 247.6mg | 45% | |
| Copper | 0.063mg | 0.378mg | 35% |
| Vitamin B12 | 0.76µg | 0µg | 32% |
| Vitamin B5 | 1.289mg | 0.133mg | 23% |
| Vitamin B2 | 0.386mg | 0.102mg | 22% |
| Vitamin A | 172µg | 19% | |
| Polyunsaturated fat | 2.712g | 4.921g | 15% |
| Iron | 1.48mg | 2.66mg | 15% |
| Selenium | 25.8µg | 17.4µg | 15% |
| Protein | 10.57g | 17.27g | 13% |
| Magnesium | 11mg | 58mg | 11% |
| Vitamin B1 | 0.034mg | 0.158mg | 10% |
| Vitamin D | 69IU | 0IU | 9% |
| Saturated fat | 3.319g | 1.261g | 9% |
| Fiber | 0g | 2.3g | 9% |
| Vitamin E | 1.29mg | 9% | |
| Vitamin D | 1.7µg | 0µg | 9% |
| Monounsaturated fat | 4.843g | 1.925g | 7% |
| Sodium | 155mg | 14mg | 6% |
| Fats | 11.66g | 8.72g | 5% |
| Vitamin B6 | 0.143mg | 0.092mg | 4% |
| Zinc | 1.09mg | 1.57mg | 4% |
| Potassium | 117mg | 237mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Folate | 39µg | 29µg | 3% |
| Phosphorus | 167mg | 190mg | 3% |
| Vitamin B3 | 0.064mg | 0.381mg | 2% |
| Calories | 154kcal | 144kcal | 1% |
| Carbs | 0.64g | 2.78g | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 0.64g | 0.48g | N/A |
| Sugar | 0.31g | N/A | |
| Trans fat | 0.709g | 0g | N/A |
| Tryptophan | 0.14mg | 0.235mg | 0% |
| Threonine | 0.467mg | 0.785mg | 0% |
| Isoleucine | 0.565mg | 0.849mg | 0% |
| Leucine | 0.913mg | 1.392mg | 0% |
| Lysine | 0.767mg | 0.883mg | 0% |
| Methionine | 0.319mg | 0.211mg | 0% |
| Phenylalanine | 0.572mg | 0.835mg | 0% |
| Valine | 0.722mg | 0.87mg | 0% |
| Histidine | 0.26mg | 0.431mg | 0% |
| Omega-3 - DHA | 0.049g | N/A | |
| Omega-3 - DPA | 0.006g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +33.7% |
| Contains more ProteinProtein | +63.4% |
| Contains more CarbsCarbs | +334.4% |
| Contains more OtherOther | +40% |
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +151.6% |
| Contains less Sat. FatSaturated fat | -62% |
| Contains more Poly. FatPolyunsaturated fat | +81.5% |
