Nutrition Comparison
Egg vs Tofu
The definitive animal-vs-plant protein showdown. How do eggs compare to firm tofu for protein quality, micronutrients, and different dietary goals?
Side-by-Side Nutrition (per 100g)
| Nutrient | Egg (whole) | Tofu (firm) | Winner |
|---|---|---|---|
| Calories | 143 kcal | 144 kcal | Similar |
| Protein | 12.6g | 17.3g | Tofu |
| Protein Quality (BV) | 100 | ~74 | Egg |
| Total Fat | 9.5g | 8.7g | Similar |
| Saturated Fat | 3.1g | 1.3g | Tofu (less) |
| Cholesterol | 372mg | 0mg | Tofu |
| Calcium | 56mg | 683mg | Tofu |
| Iron | 1.75mg | 2.7mg | Tofu |
| Vitamin B12 | 0.89µg | 0µg | Egg |
| Vitamin D | 2.0µg | 0µg | Egg |
| Choline | 294mg | 28mg | Egg |
| Selenium | 30.7µg | 17.4µg | Egg |
| Leucine | 1.09g | 0.59g | Egg |
Source: USDA FoodData Central. Egg: NDB 01123. Tofu (firm, calcium-set): NDB 16427.
Key Takeaways
Choose Eggs When
- You want the highest protein quality (BV 100)
- You need B12, vitamin D, and choline
- You are tracking leucine for fitness goals
- You want a single food with broad micronutrient coverage
Choose Tofu When
- You follow a vegan or plant-based diet
- You need more calcium and iron
- You want zero cholesterol
- You want lower saturated fat intake
Frequently Asked Questions
Is tofu a good substitute for eggs?
Tofu can replace eggs in many dishes. Silken tofu works well in baking (1/4 cup per egg), and firm tofu makes excellent scrambles. Egg protein has a PDCAAS of 1.0 (perfect score) while soy protein scores approximately 0.91, meaning both are considered high-quality complete proteins.
Which has more protein — egg or tofu?
Per 100g, tofu (firm) has more protein at 17.3g vs 12.6g for eggs. Per calorie, they are nearly identical: eggs provide 0.88g protein per 10 calories vs 1.20g for firm tofu. Both are excellent protein sources.
How do egg and tofu compare for fitness goals?
Eggs have a higher biological value (BV 100 vs ~74 for soy) and higher leucine content (1.09g vs 0.59g per 100g). However, tofu combined with grains can provide a comparable amino acid profile for those following plant-based diets.
What nutrients differ between tofu and eggs?
Tofu (calcium-set) provides more calcium (683mg vs 56mg per 100g) and iron (2.7mg vs 1.75mg), while eggs provide vitamin B12 (0.89µg vs 0µg), vitamin D (2.0µg vs 0µg), and significantly more choline (294mg vs 28mg per 100g). These differences are useful for anyone logging their micronutrient intake.