Tofu vs. Omelette — In-Depth Nutrition Comparison
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What are the differences between tofu and omelette?
- Tofu is higher in iron, calcium, manganese, and copper, yet omelette is higher in choline, vitamin B12, selenium, vitamin B2, and vitamin B5.
- Omelette's daily need coverage for cholesterol is 104% more.
- Tofu has 25 times more manganese than omelette. While tofu has 0.605mg of manganese, omelette has only 0.024mg.
- The glycemic index of omelette is lower.
We used Tofu, raw, regular, prepared with calcium sulfate and Egg, whole, cooked, omelet types in this article.
Infographic
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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 MagnesiumMagnesium | +172.7% |
| Contains more CalciumCalcium | +629.2% |
| Contains more IronIron | +262.2% |
| Contains more CopperCopper | +206.3% |
| Contains less SodiumSodium | -95.5% |
| Contains more ManganeseManganese | +2420.8% |
| Contains more ZincZinc | +36.3% |
| Contains more PhosphorusPhosphorus | +72.2% |
| Contains more SeleniumSelenium | +189.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +138.2% |
| Contains more Vitamin B3Vitamin B3 | +204.7% |
| Contains more Vitamin EVitamin E | +12800% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +642.3% |
| Contains more Vitamin B5Vitamin B5 | +1795.6% |
| Contains more Vitamin B6Vitamin B6 | +204.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +87.5% |
| Contains more FolateFolate | +160% |
| Contains more CholineCholine | +759.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +192.2% |
| Contains more ProteinProtein | +30.8% |
| Contains more FatsFats | +143.9% |
| Contains more OtherOther | +38.9% |
~equal in
Water
~76.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.2% |
| Contains more Mono. FatMonounsaturated fat | +358.6% |
~equal in
Polyunsaturated fat
~2.712g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Cholesterol | 0mg | 313mg | 104% |
| Iron | 5.36mg | 1.48mg | 49% |
| Choline | 28.8mg | 247.6mg | 40% |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Selenium | 8.9µg | 25.8µg | 31% |
| Calcium | 350mg | 48mg | 30% |
| Vitamin B2 | 0.052mg | 0.386mg | 26% |
| Manganese | 0.605mg | 0.024mg | 25% |
| Vitamin B5 | 0.068mg | 1.289mg | 24% |
| Vitamin A | 172µg | 19% | |
| Copper | 0.193mg | 0.063mg | 14% |
| Saturated fat | 0.691g | 3.319g | 12% |
| Fats | 4.78g | 11.66g | 11% |
| Phosphorus | 97mg | 167mg | 10% |
| Monounsaturated fat | 1.056g | 4.843g | 9% |
| Vitamin E | 0.01mg | 1.29mg | 9% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Vitamin D | 0IU | 69IU | 9% |
| Vitamin B6 | 0.047mg | 0.143mg | 7% |
| Folate | 15µg | 39µg | 6% |
| Sodium | 7mg | 155mg | 6% |
| Protein | 8.08g | 10.57g | 5% |
| Magnesium | 30mg | 11mg | 5% |
| Calories | 76kcal | 154kcal | 4% |
| Vitamin B1 | 0.081mg | 0.034mg | 4% |
| Zinc | 0.8mg | 1.09mg | 3% |
| Vitamin K | 2.4µg | 4.5µg | 2% |
| Vitamin B3 | 0.195mg | 0.064mg | 1% |
| Fiber | 0.3g | 0g | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Carbs | 1.87g | 0.64g | 0% |
| Net carbs | 1.57g | 0.64g | N/A |
| Potassium | 121mg | 117mg | 0% |
| Sugar | 0.62g | 0.31g | N/A |
| Trans fat | 0g | 0.709g | N/A |
| Polyunsaturated fat | 2.699g | 2.712g | 0% |
| Tryptophan | 0.12mg | 0.14mg | 0% |
| Threonine | 0.402mg | 0.467mg | 0% |
| Isoleucine | 0.435mg | 0.565mg | 0% |
| Leucine | 0.713mg | 0.913mg | 0% |
| Lysine | 0.452mg | 0.767mg | 0% |
| Methionine | 0.108mg | 0.319mg | 0% |
| Phenylalanine | 0.428mg | 0.572mg | 0% |
| Valine | 0.446mg | 0.722mg | 0% |
| Histidine | 0.221mg | 0.26mg | 0% |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
45%
Minerals Daily Need Coverage Score
59%
37%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 148mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 2.628g)
Which food is cheaper?
Tofu is cheaper (difference - $1)
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 0.31g)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.