Quick Answer
Eggs are more nutrient-dense per serving (B12, choline, vitamin D) and have a higher protein quality score. Tofu is lower in calories, has zero cholesterol, and costs less per gram of protein. Eggs are better for most people as a primary protein; tofu is the better choice for plant-based eaters or anyone watching cholesterol.
Nutrition Comparison (per 100g)
| Nutrient | Eggs (whole, raw) | Tofu (firm) |
|---|---|---|
| Calories | 143 kcal | 83 kcal |
| Protein | 12.6 g | 9 g |
| Total Fat | 9.5 g | 4.8 g |
| Carbs | 0.7 g | 2 g |
| Fiber | 0 g | 0.5 g |
| Sodium | 142 mg | 14 mg |
Cost Comparison
| Metric | Eggs (whole, raw) | Tofu (firm) |
|---|---|---|
| Avg. grocery price (dozen, large) | $3.49 | $2.29 |
| Price per 100g | $0.48 | $0.58 |
| Cost per gram of protein | $0.038 | $0.064 |
Eggs are about 40% cheaper per gram of protein. However, tofu prices are stable year-round while egg prices fluctuate significantly with market conditions. During egg price spikes, the gap narrows or reverses.
When to Choose Eggs (whole, raw)
- You want the most nutrient-dense option (eggs contain meaningful amounts of 13 vitamins and minerals)
- You need fast prep (hard boil a dozen on Sunday, eat all week)
- You are eating omnivore and want the best value protein
When to Choose Tofu (firm)
- You eat plant-based or are reducing animal products
- You are watching cholesterol intake
- You want a lower-calorie, lower-fat protein source for stir-fries, scrambles, or curries
The Bottom Line
For omnivores, eggs are one of the best value proteins available — cheap, versatile, and packed with micronutrients. For plant-based eaters, firm tofu is the closest equivalent in versatility and cost. There is no reason to choose one exclusively — many people benefit from eating both.
Plan your meals with both — try HowIEatHealthy freeData last updated: March 2026. Nutrition from USDA FoodData Central. Prices from real grocery store data.