Raw Egg (Whole)VSRaw Tofu

Comparing Egg with Tofu

Raw Egg (Whole)

Complete

Contains all 9 essential amino acids. High bioavailability.

Dairy and Egg Products• USDA #171287

Top Protein

Protein12.6g

Cals

143

Fat

9.5g

Carbs

0.7g

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Raw Tofu

Complete

Contains all 9 essential amino acids. High bioavailability.

Legumes and Legume Products• USDA #172448

Protein9.0g

Cals

Fat

4.2g

Carbs

2.9g

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Key Differences

Protein Gap

3.5g

-28% difference

Calorie Gap

-45% difference

Fat Gap

5.3g

Carb Gap

2.1g

Category Winners

💪

Most Protein

Per 100g serving

Raw Egg (Whole)

📉

Lowest Calories

For weight loss

Raw Tofu

⚡

Best Efficiency

Protein per calorie

Raw Tofu

Source: USDA FoodData Central • Data as of 2025-12-14