Tofu vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Tofu, dried-frozen (koyadofu) is higher in more vitamins & minerals
Calories (kcal)
Tofu 477
Egg 376
Protein (g)
Tofu 52.5
Egg 82.4
Carbs (g)
Tofu 10.0
Egg 4.47
Fat (g)
Tofu 30.3
Egg 0.040
Fiber (g)
Tofu 7.20
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, powder, stabilized, glucose reduced — 82.4g vs 52.5g per 100g.
Which has fewer calories?
Egg, white, dried, powder, stabilized, glucose reduced — 376 vs 477 kcal per 100g.
Which is more nutrient-dense?
Tofu, dried-frozen (koyadofu) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Tofu | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 477 kcal | 376 kcal | +27% |
| Macronutrients | |||
| Water | 5.78 g | 8.54 g | -32% |
| Protein | 52.5 g | 82.4 g | -36% |
| Total lipid (fat) | 30.3 g | 0.040 g | +75750% |
| Carbohydrate, by difference | 10.0 g | 4.47 g | +124% |
| Fiber, total dietary | 7.20 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.39 g | 0 g | |
| Fatty acids, total monounsaturated | 6.70 g | 0 g | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.494 mg | 0.037 mg | +1235% |
| Riboflavin (Vitamin B2) | 0.317 mg | 2.32 mg | -86% |
| Niacin (Vitamin B3) | 1.19 mg | 0.723 mg | +64% |
| Pantothenic acid (Vitamin B5) | 0.415 mg | 1.96 mg | -79% |
| Vitamin B-6 — Pyridoxine | 0.286 mg | 0.024 mg | +1092% |
| Biotin (Vitamin B7) | 92.0 ug | 96.0 ug | -4% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 8.40 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.530 ug | -100% |
| Vitamin A, RAE | 26.0 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 364 mg | 89.0 mg | +309% |
| Iron, Fe | 9.73 mg | 0.240 mg | +3954% |
| Magnesium, Mg | 59.0 mg | 72.0 mg | -18% |
| Phosphorus, P | 483 mg | 89.0 mg | +443% |
| Potassium, K | 20.0 mg | 1116 mg | -98% |
| Sodium, Na | 6.00 mg | 1238 mg | -100% |
| Zinc, Zn | 4.90 mg | 0.160 mg | +2963% |
| Copper, Cu | 1.18 mg | 0.170 mg | +594% |
| Manganese, Mn | 3.69 mg | 0.050 mg | +7278% |
| Selenium, Se | 54.3 ug | 125 ug | -57% |
| Other Nutrients | |||
| Energy | 1995 kj | 1573 kj | +27% |
| Ash | 1.38 g | 4.55 g | -70% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 92.0 ug | 96.0 ug | -4% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 92.0 ug | 96.0 ug | -4% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 518 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.084 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 3.22 g | 0 g | |
| SFA 18:0 (Stearic acid) | 1.08 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.084 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.62 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 17.1 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 15.1 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.02 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.747 g | 1.27 g | -41% |
| Threonine (EAA) | 1.96 g | 3.66 g | -47% |
| Isoleucine (EAA, BCAA) | 2.38 g | 5.02 g | -53% |
| Leucine (EAA, BCAA) | 3.64 g | 7.17 g | -49% |
| Lysine (EAA) | 3.16 g | 5.08 g | -38% |
| Methionine (EAA) | 0.613 g | 3.20 g | -81% |
| Cystine (conditionally essential) | 0.663 g | 2.04 g | -68% |
| Phenylalanine (EAA) | 2.33 g | 5.18 g | -55% |
| Tyrosine (conditionally essential) | 1.60 g | 3.31 g | -52% |
| Valine (EAA, BCAA) | 2.42 g | 6.17 g | -61% |
| Arginine (conditionally essential) | 3.19 g | 4.81 g | -34% |
| Histidine (EAA) | 1.39 g | 1.87 g | -26% |
| Alanine | 1.97 g | 5.31 g | -63% |
| Aspartic acid | 5.30 g | 7.29 g | -27% |
| Glutamic acid | 8.29 g | 11.5 g | -28% |
| Glycine (conditionally essential) | 1.87 g | 3.09 g | -39% |
| Proline (conditionally essential) | 2.59 g | 3.10 g | -17% |
| Serine | 2.26 g | 6.08 g | -63% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 29.6 mg | — | |
| Genistein | 51.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 83.2 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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