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 357
Protein (g)
Tofu 52.5
Egg 84.1
Carbs (g)
Tofu 10.0
Egg 4.51
Fat (g)
Tofu 30.3
Egg 0.320
Fiber (g)
Tofu 7.20
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, stabilized, glucose reduced — 84.1g vs 52.5g per 100g.
Which has fewer calories?
Egg, white, dried, stabilized, glucose reduced — 357 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 | 357 kcal | +34% |
| Macronutrients | |||
| Water | 5.78 g | 5.48 g | +5% |
| Protein | 52.5 g | 84.1 g | -38% |
| Total lipid (fat) | 30.3 g | 0.320 g | +9381% |
| Carbohydrate, by difference | 10.0 g | 4.51 g | +122% |
| Fiber, total dietary | 7.20 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.39 g | 0.118 g | +3619% |
| Fatty acids, total monounsaturated | 6.70 g | 0.125 g | +5261% |
| Fatty acids, total trans | 0 g | 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 mg | |
| Riboflavin (Vitamin B2) | 0.317 mg | 3.71 mg | -91% |
| Niacin (Vitamin B3) | 1.19 mg | 0.773 mg | +54% |
| Pantothenic acid (Vitamin B5) | 0.415 mg | 0.670 mg | -38% |
| Vitamin B-6 — Pyridoxine | 0.286 mg | 0.032 mg | +794% |
| Biotin (Vitamin B7) | 92.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 10.7 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.200 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 | 101 mg | +260% |
| Iron, Fe | 9.73 mg | 0.180 mg | +5306% |
| Magnesium, Mg | 59.0 mg | 82.0 mg | -28% |
| Phosphorus, P | 483 mg | 104 mg | +364% |
| Potassium, K | 20.0 mg | 884 mg | -98% |
| Sodium, Na | 6.00 mg | 1299 mg | -100% |
| Zinc, Zn | 4.90 mg | 0.130 mg | +3669% |
| Copper, Cu | 1.18 mg | 0.128 mg | +821% |
| Manganese, Mn | 3.69 mg | 0 mg | |
| Selenium, Se | 54.3 ug | 192 ug | -72% |
| Other Nutrients | |||
| Energy | 1995 kj | 1495 kj | +33% |
| Ash | 1.38 g | 5.61 g | -75% |
| Total Sugars | — | 0 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 92.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 92.0 ug | 0 ug | |
| 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 | — | 20.0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| 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 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 3.22 g | 0.082 g | +3827% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 1.08 g | 0.036 g | +2908% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.084 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.62 g | 0.125 g | +5194% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.125 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 | 0.045 g | +37962% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 15.1 g | 0.045 g | +33464% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.045 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.02 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic 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 | |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| TFA 18:2 t,t | — | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| Tryptophan (EAA) | 0.747 g | 1.43 g | -48% |
| Threonine (EAA) | 1.96 g | 3.63 g | -46% |
| Isoleucine (EAA, BCAA) | 2.38 g | 4.41 g | -46% |
| Leucine (EAA, BCAA) | 3.64 g | 7.36 g | -50% |
| Lysine (EAA) | 3.16 g | 5.90 g | -47% |
| Methionine (EAA) | 0.613 g | 2.99 g | -80% |
| Cystine (conditionally essential) | 0.663 g | 2.21 g | -70% |
| Phenylalanine (EAA) | 2.33 g | 5.13 g | -54% |
| Tyrosine (conditionally essential) | 1.60 g | 3.41 g | -53% |
| Valine (EAA, BCAA) | 2.42 g | 5.72 g | -58% |
| Arginine (conditionally essential) | 3.19 g | 4.89 g | -35% |
| Histidine (EAA) | 1.39 g | 2.05 g | -32% |
| Alanine | 1.97 g | 5.13 g | -62% |
| Aspartic acid | 5.30 g | 9.14 g | -42% |
| Glutamic acid | 8.29 g | 11.7 g | -29% |
| Glycine (conditionally essential) | 1.87 g | 3.05 g | -39% |
| Proline (conditionally essential) | 2.59 g | 3.24 g | -20% |
| Serine | 2.26 g | 6.16 g | -63% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 29.6 mg | — | |
| Genistein | 51.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | — | 34.0 mcg | |
| 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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