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Difference Between Tofu and Eggs

Both tofu and eggs are high in protein and complement each other in many recipes. Head to head, tofu and eggs are nutritionally comparable and healthy. Let’s see how the two stack up against each other.

What is Tofu?

There’s a popular saying among the traditional tofu masters that there are two things they will not show another person: how to make babies and how to make tofu. In fact, tofu has long been a staple in many Asian cuisines. Since earliest times, the people of East Asia have honored tofu in poems and proverb. Tofu now serves as the cornerstone of East Asian food culture, in much the same way that meat and dairy products are used in the West. Tofu is basically a relatively flavorless, gluten-free food product made of soybeans that are curdled and pressed into solid white blocks, which resemble much like cheese. Tofu is the super food of the East that is high in protein, calcium, and iron. It’s a popular plant-based protein source and a great chicken substitute that’s eaten around the world.

What is in Eggs?

Eggs are arguably one of the most nutritious foods on the planet and are an excellent source of protein. Eggs have long been regarded as symbol of new life associated with Easter, the second best-selling candy festival in America. Eggs are not only a high-quality protein source but also carry a variety of essential minerals, vitamins and trace elements. Well, there are other sources of dietary proteins, but eggs contain relatively high levels of folate, choline, biotin, and vitamin A, and also deliver an impressive combination of amino acids. There’s a variety of bioactive proteins in eggs white and yolk fractions, which help to promote immunity and confer anti-microbial activity. Eggs have been a popular breakfast recipe since ages and you can see clearly why they are still present in our menus and meals. Not only they are a good source of protein, but they are also made in a dozen of culinary varieties, such as hard boiled eggs, omelets, scrambled eggs, poached eggs, and so on.

Difference between Tofu and Eggs


– Tofu is a popular plant-based protein source made of condensed soy milk and pressed into solid white blocks, similar to making cheese. It’s a fantastic chicken substitute that has long been a staple in many Asian cuisines. Tofu is a vegan powerhouse protein and a great substitute for cubed chicken. Eggs, on the other hand, are essentially a delectable ingredient in foods and often serve as a delicious breakfast accompaniment. Eggs play an essential role in food preparation and can be eaten in a variety of forms, such as boiled, scrambled, omelet, poached, and so on.

Nutritional Value

 – While both tofu and eggs are excellent sources of protein to include in your daily diet plan, eggs are relatively higher in protein than tofu. When scrambled, both tofu and eggs deliver almost similar nutritional value, providing all essential amino acids. When talking strictly about protein, eggs are the clear winner. Tofu has relatively less amino acids and less BCAAs. However, tofu has low saturated and monounsaturated fats, and high polyunsaturated fats, compared to eggs. In addition, egg white has less calories than tofu, but similar to tofu for carbs.


– Tofu is made from mature, white soybeans and is available in a variety of forms, which basically determine which suits your recipe best. Some popular types of tofu are silken unpressed tofu, soft tofu, firm, medium firm, extra firm tofu. Tofu can be either pan fryed, stir fryed, baked, grilled or scrambled. The simplest and the healthier way of cooking tofu is in a steamer. Coming to eggs, there’s a ton a fun ways to cook eggs to suit your palette, like scrambled eggs, poached eggs, omelet, hard boiled, baked, steamed, egg noodles, and more.

Tofu vs. Eggs: Comparison Chart


Both tofu and eggs are excellent sources of protein to include in your daily diet plan and can be cooked in a variety of forms to suit your taste. However, tofu is a vegan or vegetarian substitute for animal-based protein sources that’s eaten around the world, particularly East Asia. Tofu is made of soybeans that are curdled and pressed into solid white blocks, much like cheese making. Eggs are a protein-rich culinary delight that can be cooked in a variety of forms such as scrambled, boiled, poached, omelet, steamed, and so on. In terms of nutritional value, both are quite the same, but eggs have relatively more protein than tofu.

What food goes well with tofu? 

Tofu is known for its mild flavor, but when it is prepared correctly, it just stands up to its reputation and from pad thai to stir fry, it goes from boring to amazing, making you skip even your meaty mains. Besides, tofu pairs well with almost everything, from soy sauce and scallions to rice vinegar and bell peppers.

Is tofu bad for you?

Like most plant based foods, tofu contains several antinutrients, such as inhibitors and trypsin. But, like most foods, balance and moderation is the key in maintaining a healthy diet plan.

Which is healthier eggs or tofu?

Both are excellent sources of protein and contain all the essential nutrients for a healthy and balanced diet plan. Eggs, however, are a little bit high in calories than tofu. Tofu is also low in saturated fat and monounsaturated fat.

Is tofu a protein or carb?

Tofu is both an excellent source of protein and higher in carbohydrates.

Does tofu give you gas?

Soy is believed to cause allergic and other reactions, like upsetting your stomach, but not necessarily. Sometimes, eating tofu can cause some mild intestinal side effects such as bloating, constipation, etc.

Can you eat raw tofu?

Silken and soft tofu can be eaten right out of the package; just get rid of the excess water and eat up. Technically, it can be eaten raw, but it’s best savored when cooked.

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References :

[0]Shurtleff, William and Akiko Aoyagi. History of Tofu and Tofu Products (965 CE to 2013). California, United States: Soyinfo Center, 2013. Print

[1]Shurtleff, William and Akiko Aoyagi. The Book of Tofu: Food for Mankind, Volume 1. California, United States: Soyinfo Center, 1975. Print

[2]Wu, Jianping. Eggs as Functional Foods and Nutraceuticals for Human Health. London, United Kingdom: Royal Society of Chemistry, 2019. Print

[3]Watson, Ronald Ross and Fabien De Meester. Handbook of Eggs in Human Function. Wageningen, Netherlands: Wageningen Academic Publishers, 2015. Print

[4]Image credit: https://commons.wikimedia.org/wiki/File:Egg_texture_169clue.jpg

[5]Image credit: https://commons.wikimedia.org/wiki/File:Tofu_4.jpg

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