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  6. Tofu vs. Egg white

Tofu vs. Egg white — In-Depth Nutrition Comparison

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Differences between tofu and egg whites

  • Tofu has more iron, calcium, manganese, copper, phosphorus, zinc, and vitamin B1, while egg whites have more vitamin B2 and selenium.
  • Tofu's daily need coverage for iron is 66% higher.
  • Egg whites contain 55 times less manganese than tofu. Tofu contains 0.605mg of manganese, while egg whites contain 0.011mg.
  • The amount of sodium in tofu is lower.
  • 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 Tofu, raw, regular, prepared with calcium sulfate and Egg, white, raw, fresh.

Infographic

Tofu vs Egg white 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.
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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%
Contains more PotassiumPotassium +34.7%
Contains more SeleniumSelenium +124.7%

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.
Tofu
Tofu
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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%
Contains more Vitamin B2Vitamin B2 +744.2%
Contains more Vitamin B5Vitamin B5 +179.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Egg white DV% diff.
Iron 5.36mg 0.08mg 66%
Calcium 350mg 7mg 34%
Vitamin B2 0.052mg 0.439mg 30%
Manganese 0.605mg 0.011mg 26%
Selenium 8.9µg 20µg 20%
Copper 0.193mg 0.023mg 19%
Polyunsaturated fat 2.699g 0g 18%
Phosphorus 97mg 15mg 12%
Fats 4.78g 0.17g 7%
Zinc 0.8mg 0.03mg 7%
Sodium 7mg 166mg 7%
Protein 8.08g 10.9g 6%
Vitamin B1 0.081mg 0.004mg 6%
Magnesium 30mg 11mg 5%
Choline 28.8mg 1.1mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B6 0.047mg 0.005mg 3%
Saturated fat 0.691g 0g 3%
Folate 15µg 4µg 3%
Monounsaturated fat 1.056g 0g 3%
Vitamin B5 0.068mg 0.19mg 2%
Vitamin K 2.4µg 0µg 2%
Calories 76kcal 52kcal 1%
Vitamin B3 0.195mg 0.105mg 1%
Fiber 0.3g 0g 1%
Potassium 121mg 163mg 1%
Vitamin C 0.1mg 0mg 0%
Carbs 1.87g 0.73g 0%
Net carbs 1.57g 0.73g N/A
Sugar 0.62g 0.71g N/A
Vitamin E 0.01mg 0mg 0%
Tryptophan 0.12mg 0.125mg 0%
Threonine 0.402mg 0.449mg 0%
Isoleucine 0.435mg 0.661mg 0%
Leucine 0.713mg 1.016mg 0%
Lysine 0.452mg 0.806mg 0%
Methionine 0.108mg 0.399mg 0%
Phenylalanine 0.428mg 0.686mg 0%
Valine 0.446mg 0.809mg 0%
Histidine 0.221mg 0.29mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +2711.8%
Contains more CarbsCarbs +156.2%
Contains more OtherOther +14.3%
Contains more ProteinProtein +34.9%
~equal in Water ~87.57g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.