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  6. Tofu vs. Yolk

Tofu vs. Yolk — In-Depth Nutrition Comparison

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Differences between tofu and yolk

  • Tofu has more calcium, manganese, and copper, while yolk has more vitamin B12, selenium, vitamin B5, vitamin D, and vitamin B2.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • Yolk contains 21 times less manganese than tofu. Tofu contains 1.181mg of manganese, while yolk contains 0.055mg.
  • The amount of saturated fat in tofu is lower.
  • Yolk has a lower glycemic index. The glycemic index of yolk is 0, while the glycemic index of tofu is 15.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Egg, yolk, raw, fresh.

Infographic

Tofu vs Yolk 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%
Yolk
Yolk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +1060%
Contains more CalciumCalcium +429.5%
Contains more PotassiumPotassium +117.4%
Contains more CopperCopper +390.9%
Contains less SodiumSodium -70.8%
Contains more ManganeseManganese +2047.3%
Contains more ZincZinc +46.5%
Contains more PhosphorusPhosphorus +105.3%
Contains more SeleniumSelenium +221.8%
~equal in Iron ~2.73mg

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%
Yolk
Yolk
11
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1487.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.4%
Contains more Vitamin B2Vitamin B2 +417.6%
Contains more Vitamin B5Vitamin B5 +2148.1%
Contains more Vitamin B6Vitamin B6 +280.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +403.4%

All nutrients comparison - raw data values

Nutrient Tofu Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 820.2mg 149%
Vitamin B12 0µg 1.95µg 81%
Selenium 17.4µg 56µg 70%
Vitamin B5 0.133mg 2.99mg 57%
Calcium 683mg 129mg 55%
Manganese 1.181mg 0.055mg 49%
Vitamin A 381µg 42%
Saturated fat 1.261g 9.551g 38%
Vitamin B2 0.102mg 0.528mg 33%
Copper 0.378mg 0.077mg 33%
Folate 29µg 146µg 29%
Phosphorus 190mg 390mg 29%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Fats 8.72g 26.54g 27%
Monounsaturated fat 1.925g 11.738g 25%
Vitamin B6 0.092mg 0.35mg 20%
Vitamin E 2.58mg 17%
Magnesium 58mg 5mg 13%
Calories 144kcal 322kcal 9%
Fiber 2.3g 0g 9%
Zinc 1.57mg 2.3mg 7%
Polyunsaturated fat 4.921g 4.204g 5%
Potassium 237mg 109mg 4%
Protein 17.27g 15.86g 3%
Vitamin B1 0.158mg 0.176mg 2%
Vitamin B3 0.381mg 0.024mg 2%
Sodium 14mg 48mg 1%
Vitamin K 0.7µg 1%
Iron 2.66mg 2.73mg 1%
Vitamin C 0.2mg 0mg 0%
Carbs 2.78g 3.59g 0%
Net carbs 0.48g 3.59g N/A
Sugar 0.56g N/A
Tryptophan 0.235mg 0.177mg 0%
Threonine 0.785mg 0.687mg 0%
Isoleucine 0.849mg 0.866mg 0%
Leucine 1.392mg 1.399mg 0%
Lysine 0.883mg 1.217mg 0%
Methionine 0.211mg 0.378mg 0%
Phenylalanine 0.835mg 0.681mg 0%
Valine 0.87mg 0.949mg 0%
Histidine 0.431mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more WaterWater +33.5%
Contains more FatsFats +204.4%
Contains more CarbsCarbs +29.1%
Contains more OtherOther +21.4%
~equal in Protein ~15.86g

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
Yolk
Yolk
1
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -86.8%
Contains more Poly. FatPolyunsaturated fat +17.1%
Contains more Mono. FatMonounsaturated fat +509.8%

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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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.