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Egg vs. Tofu — In-Depth Nutrition Comparison

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A recap on the differences between eggs and tofu

  • Eggs are higher in copper, vitamin B12, vitamin B2, vitamin B5, and selenium, yet tofu is higher in calcium, manganese, iron, and magnesium.
  • Eggs cover your daily copper needs 180% more than tofu.
  • The glycemic index of eggs is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Egg vs Tofu 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.
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Tofu
Tofu
8
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%
Contains more CopperCopper +429.1%
Contains more SeleniumSelenium +77%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +1266%
Contains more PotassiumPotassium +88.1%
Contains more IronIron +123.5%
Contains more ZincZinc +49.5%
Contains more PhosphorusPhosphorus +10.5%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +4442.3%

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.
Egg
Egg
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +402.9%
Contains more Vitamin B5Vitamin B5 +951.1%
Contains more Vitamin B6Vitamin B6 +31.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +51.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +139.4%
Contains more Vitamin B3Vitamin B3 +495.3%

All nutrients comparison - raw data values

Nutrient Egg Tofu DV% diff.
Copper 2mg 0.378mg 180%
Cholesterol 373mg 0mg 124%
Calcium 50mg 683mg 63%
Choline 293.8mg 53%
Manganese 0.026mg 1.181mg 50%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.102mg 32%
Vitamin B5 1.398mg 0.133mg 25%
Selenium 30.8µg 17.4µg 24%
Polyunsaturated fat 1.414g 4.921g 23%
Iron 1.19mg 2.66mg 18%
Vitamin A 149µg 17%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Magnesium 10mg 58mg 11%
Protein 12.58g 17.27g 9%
Fiber 0g 2.3g 9%
Saturated fat 3.267g 1.261g 9%
Vitamin B1 0.066mg 0.158mg 8%
Vitamin E 1.03mg 7%
Zinc 1.05mg 1.57mg 5%
Sodium 124mg 14mg 5%
Monounsaturated fat 4.077g 1.925g 5%
Folate 44µg 29µg 4%
Fats 10.61g 8.72g 3%
Potassium 126mg 237mg 3%
Phosphorus 172mg 190mg 3%
Vitamin B3 0.064mg 0.381mg 2%
Vitamin B6 0.121mg 0.092mg 2%
Calories 155kcal 144kcal 1%
Carbs 1.12g 2.78g 1%
Protein per 100 calories 8.1g 12g N/A
Calories per 10 g protein 123kcal 83kcal N/A
Weight per 100 calories 65g 69g N/A
Unsaturated / Saturated Fat ratio 1.7 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 1.12g 0.48g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.235mg 0%
Threonine 0.604mg 0.785mg 0%
Isoleucine 0.686mg 0.849mg 0%
Leucine 1.075mg 1.392mg 0%
Lysine 0.904mg 0.883mg 0%
Methionine 0.392mg 0.211mg 0%
Phenylalanine 0.668mg 0.835mg 0%
Valine 0.767mg 0.87mg 0%
Histidine 0.298mg 0.431mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more FatsFats +21.7%
Contains more ProteinProtein +37.3%
Contains more CarbsCarbs +148.2%
Contains more OtherOther +30.8%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
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
Contains more Mono. FatMonounsaturated fat +111.8%
Contains less Sat. FatSaturated fat -61.4%
Contains more Poly. FatPolyunsaturated fat +248%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.