Egg WholevsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 53% fewer calories.
Egg Whole will keep you satisfied longer with 48.1g protein, 39.8g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Whole packs 48.1g of protein per 100g (33% of calories from protein) â the better pick for muscle growth and recovery.
Egg Whole has 1700mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people â it's saturated and trans fats that matter more.
Egg Whole provides 468mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Whole | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 270kcal14% | +305kcal |
| Protein | 48g96% | 19g38% | +29g |
| Total Fat | 40g51% | 20g26% | +20g |
| Saturated Fat | â | 2.9g15% | â |
| Trans Fat | â | 0g | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 8.9g3% | <0.1g |
| Dietary Fiber | â | 3.9g14% | â |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | â | 1.0mcg0% | â |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | 9.7mcg49% | 0mcg0% | +9.7mcg |
| Vitamin E | â | <0.1mg0% | â |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | â | <0.1mg6% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 27mcg7% | â |
| Thiamin (B1) | â | 0.17mg14% | â |
| Riboflavin (B2) | â | <0.1mg4% | â |
| Niacin (B3) | â | 0.10mg1% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 16mg1% | +469mg |
| Calcium | 220mg17% | 372mg29% | <0.1mg |
| Iron | 7.0mg39% | 4.9mg27% | +2.1mg |
| Potassium | 468mg10% | 146mg3% | +322mg |
| Phosphorus | 770mg62% | 287mg23% | +483mg |
| Magnesium | 45mg11% | 60mg14% | <0.1mg |
| Zinc | 5.0mg46% | 2.0mg18% | +3.0mg |
| Copper | 0mg0% | 0.40mg44% | <0.1mg |
| Manganese | 0mg0% | 1.5mg65% | <0.1mg |
| Selenium | â | 29mcg52% | â |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 575 kcal for Egg Whole â that's 113% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 18.8g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Tofu Fried is the leaner option with 20.2g of total fat per 100g compared to 39.8g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Tofu Fried: 0.398mg vs 0mg), Manganese (Tofu Fried: 1.5mg vs 0mg), Sodium (Egg Whole: 485mg vs 16mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Tofu Fried fits a low-sodium diet.