Raw Egg (Whole)VSRaw Tofu
Comparing Egg with Tofu
Raw Egg (Whole)
Raw Tofu
Nutritional Comparison Summary
When comparing Raw Egg (Whole) and Raw Tofu, there are notable nutritional differences that can influence your dietary choices. Raw Egg (Whole) contains 3.5g more protein per 100g serving, representing a 28% difference in protein content. With 12.6g of protein, Raw Egg (Whole) is the superior choice for those prioritizing protein intake. For those watching their calorie intake, Raw Tofu offers only 78 calories per 100g compared to 143 calories in Raw Egg (Whole). Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Tofu delivers more protein for fewer calories, making it an efficient protein source.
Best For Your Goals
Muscle Building & Recovery
Raw Egg (Whole)With 12.6g of protein per 100g, Raw Egg (Whole) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw TofuAt only 78 calories per 100g, Raw Tofu allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw TofuRaw Tofu offers the best protein-to-calorie ratio, delivering 9.0g of protein for just 78 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Raw TofuRaw Tofu is the clear choice for vegetarians and those seeking plant-based protein sources. Pair it with grains or other legumes to ensure complete amino acid coverage for optimal protein utilization.
Low-Carb & Ketogenic Diets
Raw Egg (Whole)With only 0.7g of carbohydrates per 100g, Raw Egg (Whole) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw Egg (Whole)For everyday fitness enthusiasts seeking balanced nutrition, Raw Egg (Whole) offers a good protein content at 12.6g with 143 calories, fitting well into most active lifestyle meal plans.