Tofu vs. Egg white — In-Depth Nutrition Comparison
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Significant differences between tofu and egg whites
- Tofu has more calcium, manganese, copper, iron, phosphorus, zinc, vitamin B1, magnesium, and fiber; however, egg whites are richer in vitamin B2.
- Tofu covers your daily calcium needs 68% more than egg whites.
- 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 Tofu, raw, firm, prepared with calcium sulfate and Egg, white, raw, fresh.
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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 | +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% |
| Contains more SeleniumSelenium | +14.9% |
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 | +3850% |
| Contains more Vitamin B3Vitamin B3 | +262.9% |
| Contains more Vitamin B6Vitamin B6 | +1740% |
| Contains more FolateFolate | +625% |
| Contains more Vitamin B2Vitamin B2 | +330.4% |
| Contains more Vitamin B5Vitamin B5 | +42.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 7mg | 68% |
| Manganese | 1.181mg | 0.011mg | 51% |
| Copper | 0.378mg | 0.023mg | 39% |
| Polyunsaturated fat | 4.921g | 0g | 33% |
| Iron | 2.66mg | 0.08mg | 32% |
| Vitamin B2 | 0.102mg | 0.439mg | 26% |
| Phosphorus | 190mg | 15mg | 25% |
| Zinc | 1.57mg | 0.03mg | 14% |
| Vitamin B1 | 0.158mg | 0.004mg | 13% |
| Fats | 8.72g | 0.17g | 13% |
| Protein | 17.27g | 10.9g | 13% |
| Magnesium | 58mg | 11mg | 11% |
| Fiber | 2.3g | 0g | 9% |
| Vitamin B6 | 0.092mg | 0.005mg | 7% |
| Sodium | 14mg | 166mg | 7% |
| Saturated fat | 1.261g | 0g | 6% |
| Folate | 29µg | 4µg | 6% |
| Monounsaturated fat | 1.925g | 0g | 5% |
| Calories | 144kcal | 52kcal | 5% |
| Selenium | 17.4µg | 20µg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B3 | 0.381mg | 0.105mg | 2% |
| Potassium | 237mg | 163mg | 2% |
| Vitamin B5 | 0.133mg | 0.19mg | 1% |
| Carbs | 2.78g | 0.73g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 0.73g | N/A |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.235mg | 0.125mg | 0% |
| Threonine | 0.785mg | 0.449mg | 0% |
| Isoleucine | 0.849mg | 0.661mg | 0% |
| Leucine | 1.392mg | 1.016mg | 0% |
| Lysine | 0.883mg | 0.806mg | 0% |
| Methionine | 0.211mg | 0.399mg | 0% |
| Phenylalanine | 0.835mg | 0.686mg | 0% |
| Valine | 0.87mg | 0.809mg | 0% |
| Histidine | 0.431mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58.4% |
| Contains more FatsFats | +5029.4% |
| Contains more CarbsCarbs | +280.8% |
| Contains more OtherOther | +122.2% |
| Contains more WaterWater | +25.4% |
