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Plate
Firm tofu Leader
Firm tofu9
VS
Whole egg, raw
Whole egg, raw0

Firm tofu leads 9–0 · 9 categories decided

Firm tofu: 100 g · Whole egg, raw: 100 g.

The verdict

Firm tofu comes out ahead, winning 9 of 9 nutrient match-ups.

Pick Firm tofu for more protein, more fiber, less saturated fat, less sodium, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    144 kcal
    143 kcal
  • Proteinmore is better
    WIN17.27 g
    12.56 g
  • Carbohydrate
    2.78 g
    0.72 g
  • Fibermore is better
    WIN2.3 g
    0 g
  • Total sugarsless is better
    —
    0.37 g
  • Total fat
    8.72 g
    9.51 g
  • Saturated fatless is better
    WIN1.26 g
    3.13 g
  • Sodiumless is better
    WIN14 mg
    142 mg
  • Potassiummore is better
    WIN237 mg
    138 mg
  • Calciummore is better
    WIN683 mg
    56 mg
  • Ironmore is better
    WIN2.66 mg
    1.75 mg
  • Magnesiummore is better
    WIN58 mg
    12 mg
  • Vitamin Cmore is better
    WIN0.2 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Firm tofu vs Whole egg, raw · Foodatron