Eggs vs Tofu
Side-by-side nutrition comparison per 100g serving.
Calories
148.0kcal
vs
76.0kcal
EggsTofu
Protein
12.4g
vs
8.1g
EggsTofu
Fat
10.0g
vs
4.8g
EggsTofu
Carbs
1.0g
vs
1.9g
EggsTofu
Fiber
0.0g
vs
0.3g
EggsTofu
Macronutrient Overview
Complete Nutrient Comparison
| Nutrient | Eggs | Tofu | Winner |
|---|---|---|---|
| Macronutrients | |||
| Calories | 148.0 kcal | 76.0 kcal | — |
| Protein | 12.4 g | 8.1 g | Eggs |
| Total Fat | 10.0 g | 4.8 g | Eggs |
| Carbohydrates | 1.0 g | 1.9 g | Tofu |
| Dietary Fiber | 0.0 g | 0.3 g | Tofu |
| Sugars | 0.2 g | — | — |
| Cholesterol | 411.0 mg | 0.0 mg | Tofu |
| Minerals | |||
| Calcium | 48.0 mg | 350.0 mg | Tofu |
| Iron | 1.7 mg | 5.4 mg | Tofu |
| Magnesium | 11.4 mg | 30.0 mg | Tofu |
| Potassium | 132.0 mg | 121.0 mg | Eggs |
| Sodium | 129.0 mg | 7.0 mg | Tofu |
| Zinc | 1.2 mg | 0.8 mg | Eggs |
| Vitamins | |||
| Vitamin A | 180.0 µg | — | — |
| Vitamin C | 0.0 mg | 0.1 mg | Tofu |
| Vitamin D | 2.5 µg | 0.0 µg | Eggs |
| Vitamin E | 1.7 mg | 0.0 mg | Eggs |
| Vitamin K | 0.3 µg | 2.4 µg | Tofu |
| Vitamin B12 | 1.0 µg | 0.0 µg | Eggs |
| Folate | 71.0 µg | 15.0 µg | Eggs |
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Frequently Asked Questions
Which is healthier, Eggs or Tofu?
Both Eggs and Tofu have distinct nutritional profiles. Eggs has 148.0 kcal and 12.4g protein per 100g, while Tofu has 76.0 kcal and 8.1g protein. The better choice depends on your dietary goals and overall eating pattern.
Which has more protein, Eggs or Tofu?
Eggs provides 12.4g of protein per 100g, while Tofu provides 8.1g. Eggs is the higher-protein option.
Which has fewer calories, Eggs or Tofu?
Eggs contains 148.0 kcal per 100g, compared to 76.0 kcal for Tofu. Tofu is the lower-calorie option.
Can I substitute Eggs for Tofu?
While Eggs and Tofu can sometimes be interchanged in recipes, they have different nutrient profiles. Check the full comparison table above to see how they differ across all tracked nutrients before making a substitution.