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  6. Oatmeal vs. Tofu

Oatmeal vs. Tofu — In-Depth Nutrition Comparison

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How are Oatmeal and Tofu different?

  • Oatmeal is higher in Iron, Vitamin B3, Vitamin B6, and Vitamin B2, however, Tofu is richer in Calcium, Copper, Manganese, Selenium, Phosphorus, and Zinc.
  • Daily need coverage for Calcium from Tofu is 60% higher.
  • Oatmeal contains 8 times more Vitamin B3 than Tofu. While Oatmeal contains 3.025mg of Vitamin B3, Tofu contains only 0.381mg.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Oatmeal vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oatmeal
Oatmeal
1
:
9
Tofu
Tofu
Contains more Iron +124.1%
Contains more Calcium +753.8%
Contains more Magnesium +123.1%
Contains more Phosphorus +146.8%
Contains more Potassium +288.5%
Contains less Sodium -71.4%
Contains more Zinc +153.2%
Contains more Copper +472.7%
Contains more Manganese +111.6%
Contains more Selenium +248%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +124.1%
Contains more Calcium +753.8%
Contains more Magnesium +123.1%
Contains more Phosphorus +146.8%
Contains more Potassium +288.5%
Contains less Sodium -71.4%
Contains more Zinc +153.2%
Contains more Copper +472.7%
Contains more Manganese +111.6%
Contains more Selenium +248%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oatmeal
Oatmeal
9
:
1
Tofu
Tofu
Contains more Vitamin A +160.8%
Contains more Vitamin B1 +64.6%
Contains more Vitamin B2 +110.8%
Contains more Vitamin B3 +694%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +215.2%
Contains more Folate +51.7%
Contains more Vitamin C +∞%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin A +160.8%
Contains more Vitamin B1 +64.6%
Contains more Vitamin B2 +110.8%
Contains more Vitamin B3 +694%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +215.2%
Contains more Folate +51.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Tofu
Tofu
Contains more Carbs +319.8%
Contains more Water +20.3%
Contains more Protein +628.7%
Contains more Fats +541.2%
Contains more Other +145.6%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +319.8%
Contains more Water +20.3%
Contains more Protein +628.7%
Contains more Fats +541.2%
Contains more Other +145.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Tofu
Tofu
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +392.3%
Contains more Polyunsaturated fat +1055.2%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +392.3%
Contains more Polyunsaturated fat +1055.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Tofu Opinion
Net carbs 9.97g 0.48g Oatmeal
Protein 2.37g 17.27g Tofu
Fats 1.36g 8.72g Tofu
Carbs 11.67g 2.78g Oatmeal
Calories 68kcal 144kcal Tofu
Starch 10.37g Oatmeal
Sugar 0.46g Tofu
Fiber 1.7g 2.3g Tofu
Calcium 80mg 683mg Tofu
Iron 5.96mg 2.66mg Oatmeal
Magnesium 26mg 58mg Tofu
Phosphorus 77mg 190mg Tofu
Potassium 61mg 237mg Tofu
Sodium 49mg 14mg Tofu
Zinc 0.62mg 1.57mg Tofu
Copper 0.066mg 0.378mg Tofu
Manganese 0.558mg 1.181mg Tofu
Selenium 5µg 17.4µg Tofu
Vitamin A 433IU 166IU Oatmeal
Vitamin A RAE 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.26mg 0.158mg Oatmeal
Vitamin B2 0.215mg 0.102mg Oatmeal
Vitamin B3 3.025mg 0.381mg Oatmeal
Vitamin B5 0.317mg 0.133mg Oatmeal
Vitamin B6 0.29mg 0.092mg Oatmeal
Folate 44µg 29µg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.235mg Tofu
Threonine 0.083mg 0.785mg Tofu
Isoleucine 0.105mg 0.849mg Tofu
Leucine 0.2mg 1.392mg Tofu
Lysine 0.135mg 0.883mg Tofu
Methionine 0.04mg 0.211mg Tofu
Phenylalanine 0.13mg 0.835mg Tofu
Valine 0.151mg 0.87mg Tofu
Histidine 0.057mg 0.431mg Tofu
Trans Fat 0.003g 0g Tofu
Saturated Fat 0.226g 1.261g Oatmeal
Monounsaturated Fat 0.391g 1.925g Tofu
Polyunsaturated fat 0.426g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Oatmeal
11%
Tofu
Minerals Daily Need Coverage Score
45%
Oatmeal
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.035g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.