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  6. Tofu vs. Scrambled egg

Tofu vs. Scrambled egg — In-Depth Nutrition Comparison

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The main differences between tofu and scrambled egg

  • Tofu is richer in calcium, manganese, copper, and magnesium, yet scrambled egg is richer in vitamin B12, vitamin B2, vitamin B5, and vitamin A.
  • Daily need coverage for cholesterol for scrambled egg is 142% higher.
  • Tofu contains 27 times more manganese than scrambled egg. Tofu contains 1.181mg of manganese, while scrambled egg contains 0.043mg.
  • Tofu contains less saturated fat.
  • Scrambled egg has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Fast foods, egg, scrambled.

Infographic

Tofu vs Scrambled egg 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 17% 13% 97% 22% 45% 104% 24% 5.6% 123%
Contains more MagnesiumMagnesium +314.3%
Contains more CalciumCalcium +1098.2%
Contains more PotassiumPotassium +61.2%
Contains more CopperCopper +464.2%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +2646.5%
Contains more PhosphorusPhosphorus +27.4%
Contains more SeleniumSelenium +29.3%
~equal in Iron ~2.59mg
~equal in Zinc ~1.66mg

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
2
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 11% 59% 19% 17% 20% 120% 3.9% 56% 44% 126% 23% 22% 99%
Contains more Vitamin B1Vitamin B1 +97.5%
Contains more Vitamin B3Vitamin B3 +81.4%
Contains more Vitamin CVitamin C +1550%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +409.8%
Contains more Vitamin B5Vitamin B5 +606.8%
Contains more Vitamin B6Vitamin B6 +106.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Tofu Scrambled egg DV% diff.
Cholesterol 0mg 426mg 142%
Calcium 683mg 57mg 63%
Manganese 1.181mg 0.043mg 49%
Vitamin B12 0µg 1.01µg 42%
Copper 0.378mg 0.067mg 35%
Choline 180.6mg 33%
Vitamin B2 0.102mg 0.52mg 32%
Saturated fat 1.261g 6.153g 22%
Polyunsaturated fat 4.921g 1.969g 20%
Vitamin A 176µg 20%
Vitamin B5 0.133mg 0.94mg 16%
Fats 8.72g 16.18g 11%
Monounsaturated fat 1.925g 5.889g 10%
Magnesium 58mg 14mg 10%
Selenium 17.4µg 22.5µg 9%
Fiber 2.3g 0g 9%
Vitamin K 9µg 8%
Vitamin B6 0.092mg 0.19mg 8%
Sodium 14mg 187mg 8%
Vitamin B1 0.158mg 0.08mg 7%
Protein 17.27g 13.84g 7%
Phosphorus 190mg 242mg 7%
Vitamin D 0µg 1.1µg 6%
Vitamin E 0.96mg 6%
Vitamin D 0IU 46IU 6%
Calories 144kcal 212kcal 3%
Vitamin C 0.2mg 3.3mg 3%
Potassium 237mg 147mg 3%
Vitamin B3 0.381mg 0.21mg 1%
Zinc 1.57mg 1.66mg 1%
Iron 2.66mg 2.59mg 1%
Carbs 2.78g 2.08g 0%
Net carbs 0.48g 2.08g N/A
Sugar 1.64g N/A
Folate 29µg 29µg 0%
Tryptophan 0.235mg 0.212mg 0%
Threonine 0.785mg 0.657mg 0%
Isoleucine 0.849mg 0.836mg 0%
Leucine 1.392mg 1.185mg 0%
Lysine 0.883mg 0.913mg 0%
Methionine 0.211mg 0.427mg 0%
Phenylalanine 0.835mg 0.75mg 0%
Valine 0.87mg 0.96mg 0%
Histidine 0.431mg 0.325mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
14% 16% 2% 67%
Protein: 13.84 g
Fats: 16.18 g
Carbs: 2.08 g
Water: 66.7 g
Other: 1.2 g
Contains more ProteinProtein +24.8%
Contains more CarbsCarbs +33.7%
Contains more OtherOther +16.7%
Contains more FatsFats +85.6%
~equal in Water ~66.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
44% 42% 14%
Saturated fat: Sat. Fat 6.153 g
Monounsaturated fat: Mono. Fat 5.889 g
Polyunsaturated fat: Poly. Fat 1.969 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Poly. FatPolyunsaturated fat +149.9%
Contains more Mono. FatMonounsaturated fat +205.9%

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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/172475/nutrients
  2. Scrambled egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173272/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.