Yolk vs. Tofu — In-Depth Nutrition Comparison
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Differences between yolk and tofu
- Yolk has more vitamin B12, selenium, vitamin B5, vitamin D, and vitamin B2, while tofu has more calcium, manganese, and copper.
- Yolk's daily need coverage for cholesterol is 362% higher.
- The amount of cholesterol 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 Egg, yolk, raw, fresh and Tofu, raw, firm, prepared with calcium sulfate.
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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 ZincZinc | +46.5% |
| Contains more PhosphorusPhosphorus | +105.3% |
| Contains more SeleniumSelenium | +221.8% |
| 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% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| 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 Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +403.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1487.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 1085mg | 0mg | 362% |
| Choline | 820.2mg | 149% | |
| Vitamin B12 | 1.95µg | 0µg | 81% |
| Selenium | 56µg | 17.4µg | 70% |
| Vitamin B5 | 2.99mg | 0.133mg | 57% |
| Calcium | 129mg | 683mg | 55% |
| Manganese | 0.055mg | 1.181mg | 49% |
| Vitamin A | 381µg | 42% | |
| Saturated fat | 9.551g | 1.261g | 38% |
| Vitamin B2 | 0.528mg | 0.102mg | 33% |
| Copper | 0.077mg | 0.378mg | 33% |
| Folate | 146µg | 29µg | 29% |
| Phosphorus | 390mg | 190mg | 29% |
| Vitamin D | 218IU | 0IU | 27% |
| Vitamin D | 5.4µg | 0µg | 27% |
| Fats | 26.54g | 8.72g | 27% |
| Monounsaturated fat | 11.738g | 1.925g | 25% |
| Vitamin B6 | 0.35mg | 0.092mg | 20% |
| Vitamin E | 2.58mg | 17% | |
| Magnesium | 5mg | 58mg | 13% |
| Calories | 322kcal | 144kcal | 9% |
| Fiber | 0g | 2.3g | 9% |
| Zinc | 2.3mg | 1.57mg | 7% |
| Polyunsaturated fat | 4.204g | 4.921g | 5% |
| Potassium | 109mg | 237mg | 4% |
| Protein | 15.86g | 17.27g | 3% |
| Vitamin B1 | 0.176mg | 0.158mg | 2% |
| Vitamin B3 | 0.024mg | 0.381mg | 2% |
| Sodium | 48mg | 14mg | 1% |
| Vitamin K | 0.7µg | 1% | |
| Iron | 2.73mg | 2.66mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Carbs | 3.59g | 2.78g | 0% |
| Net carbs | 3.59g | 0.48g | N/A |
| Sugar | 0.56g | N/A | |
| Tryptophan | 0.177mg | 0.235mg | 0% |
| Threonine | 0.687mg | 0.785mg | 0% |
| Isoleucine | 0.866mg | 0.849mg | 0% |
| Leucine | 1.399mg | 1.392mg | 0% |
| Lysine | 1.217mg | 0.883mg | 0% |
| Methionine | 0.378mg | 0.211mg | 0% |
| Phenylalanine | 0.681mg | 0.835mg | 0% |
| Valine | 0.949mg | 0.87mg | 0% |
| Histidine | 0.416mg | 0.431mg | 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
| Contains more FatsFats | +204.4% |
| Contains more CarbsCarbs | +29.1% |
| Contains more OtherOther | +21.4% |
| Contains more WaterWater | +33.5% |
~equal in
Protein
~17.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +509.8% |
| Contains less Sat. FatSaturated fat | -86.8% |
| Contains more Poly. FatPolyunsaturated fat | +17.1% |
