Egg, whole, raw vs Tofu, firm, raw
Both compared per 100 g. They have similar amounts of calories. Tofu, firm, raw has 38% more protein than egg, whole, raw (17.3 g vs 12.6 g). Tofu, firm, raw has more fiber than egg, whole, raw (2.3 g vs 0 g). They have similar amounts of fat.
The biggest vitamin and mineral differences: Tofu, firm, raw has more manganese (+50% DV), Tofu, firm, raw has more calcium (+48% DV) and Egg, whole, raw has more Vitamin B12 (+37% DV).
| Per 100 g | Egg, whole, raw | Tofu, firm, raw |
|---|---|---|
| Calories | 143 kcal | 144 kcal |
| Protein | 12.6 g | 17.3 g |
| Carbohydrates | 0.72 g | 2.8 g |
| Fiber | 0 g | 2.3 g |
| Sugars | 0.37 g | not reported |
| Total fat | 9.5 g | 8.7 g |
| Saturated fat | 3.1 g | 1.3 g |
| Cholesterol | 372 mg | 0 mg |
| Sodium | 142 mg | 14 mg |
| Water | 76.2 g | 69.8 g |
| Sodium | 142 mg (6%) | 14 mg (0.6%) |
| Vitamin A | 160 µg (18%) | not reported |
| Vitamin C | 0 mg (0%) | 0.2 mg (0.2%) |
| Vitamin D | 2 µg (10%) | 0 µg (0%) |
| Vitamin E | 1.1 mg (7%) | not reported |
| Vitamin K | 0.3 µg (0.3%) | not reported |
| Thiamin (B1) | 0.04 mg (3%) | 0.16 mg (13%) |
| Riboflavin (B2) | 0.46 mg (35%) | 0.1 mg (8%) |
| Niacin (B3) | 0.075 mg (0.5%) | 0.38 mg (2%) |
| Pantothenic acid (B5) | 1.5 mg (31%) | 0.13 mg (3%) |
| Vitamin B6 | 0.17 mg (10%) | 0.092 mg (5%) |
| Folate (B9) | 47 µg (12%) | 29 µg (7%) |
| Vitamin B12 | 0.89 µg (37%) | 0 µg (0%) |
| Choline | 294 mg (53%) | not reported |
| Calcium | 56 mg (4%) | 683 mg (53%) |
| Iron | 1.8 mg (10%) | 2.7 mg (15%) |
| Magnesium | 12 mg (3%) | 58 mg (14%) |
| Phosphorus | 198 mg (16%) | 190 mg (15%) |
| Potassium | 138 mg (3%) | 237 mg (5%) |
| Zinc | 1.3 mg (12%) | 1.6 mg (14%) |
| Copper | 0.072 mg (8%) | 0.38 mg (42%) |
| Manganese | 0.028 mg (1%) | 1.2 mg (51%) |
| Selenium | 30.7 µg (56%) | 17.4 µg (32%) |
| Fluoride | 1.1 µg | not reported |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Egg, whole, raw
Egg, whole, raw contains 143 kcal per 100 g. A typical serving of 1 medium (44 g) provides about 63 kcal.
Roughly 62% of its calories come from fat, with 36% from protein and 2% from carbohydrates (estimated with general energy factors).
Tofu, firm, raw
Tofu, firm, raw contains 144 kcal per 100 g. A typical serving of 0.25 block (81 g) provides about 117 kcal.
Roughly 49% of its calories come from fat, with 44% from protein and 7% from carbohydrates (estimated with general energy factors).