Quick Summary
When to Choose Eggs
Choose eggs for complete protein, choline, B12. Best for omnivores and brain health.
When to Choose Tofu (Firm)
Choose tofu for plant-based, lower cholesterol, versatile. Best for vegans and heart health.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Eggs | Tofu (Firm) | Winner |
|---|---|---|---|
| Calories | 155 | 144 | 🏆 Tofu (Firm) |
| Protein | 12.6g | 17.3g | 🏆 Tofu (Firm) |
| Carbohydrates | 1.1g | 2.8g | |
| Total Fat | 10.6g | 9g |
Key Vitamins & Minerals
Iron
🏆 Tofu (Firm) has 50% more
Phosphorus
Selenium
🏆 Eggs has 76% more
Health Benefits Comparison
Eggs Benefits
- Complete, highly bioavailable protein
- Excellent source of choline for brain health
- Contains lutein and zeaxanthin for eye health
- One of few food sources of vitamin D
- Supports healthy metabolism with B vitamins
Tofu (Firm) Benefits
- Complete plant-based protein with all amino acids
- Good source of calcium (when calcium-set)
- Contains isoflavones for hormonal balance
- Low in saturated fat
- Versatile and easily absorbs flavors
Practical Considerations
💰 Cost
Eggs: Moderate
Tofu (Firm): Moderate
🕒 Preparation
Eggs: Easy
Tofu (Firm): Easy
📦 Storage
Eggs: Refrigerate
Tofu (Firm): Refrigerate
🍽️ Versatility
Eggs: Very versatile
Tofu (Firm): Very versatile
The Bottom Line
Both Eggs and Tofu (Firm) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Eggs if: Choose eggs for complete protein, choline, B12. Best for omnivores and brain health.
Choose Tofu (Firm) if: Choose tofu for plant-based, lower cholesterol, versatile. Best for vegans and heart health.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Eggs and Tofu (Firm) in Nutrivio
Compare how Eggs and Tofu (Firm) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
