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Oat vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.526g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 25)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 0.62g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Tofu
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
4
Tofu
Mineral Summary Score
74
Oat
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
6
:
2
Tofu
Contains more Potassium +254.5%
Contains more Magnesium +490%
Contains more Copper +224.4%
Contains more Zinc +396.3%
Contains more Phosphorus +439.2%
Contains less Sodium -71.4%
Contains more Iron +13.6%
Contains more Calcium +548.1%
Contains more Potassium +254.5%
Contains more Magnesium +490%
Contains more Copper +224.4%
Contains more Zinc +396.3%
Contains more Phosphorus +439.2%
Contains less Sodium -71.4%
Contains more Iron +13.6%
Contains more Calcium +548.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
5
:
4
Tofu
Contains more Vitamin B1 +842%
Contains more Vitamin B2 +167.3%
Contains more Vitamin B3 +392.8%
Contains more Vitamin B5 +1883.8%
Contains more Vitamin B6 +153.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +842%
Contains more Vitamin B2 +167.3%
Contains more Vitamin B3 +392.8%
Contains more Vitamin B5 +1883.8%
Contains more Vitamin B6 +153.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
48%
Tofu
Carbohydrates
66%
Oat
2%
Tofu
Fats
32%
Oat
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Tofu Opinion
Calories 389 76 Oat
Protein 16.89 8.08 Oat
Fats 6.9 4.78 Oat
Vitamin C 0 0.1 Tofu
Carbs 66.27 1.87 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 5.36 Tofu
Calcium 54 350 Tofu
Potassium 429 121 Oat
Magnesium 177 30 Oat
Sugars 0.62 Tofu
Fiber 10.6 0.3 Oat
Copper 0.626 0.193 Oat
Zinc 3.97 0.8 Oat
Starch
Phosphorus 523 97 Oat
Sodium 2 7 Oat
Vitamin A 0 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.763 0.081 Oat
Vitamin B2 0.139 0.052 Oat
Vitamin B3 0.961 0.195 Oat
Vitamin B5 1.349 0.068 Oat
Vitamin B6 0.119 0.047 Oat
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 Oat
Saturated Fat 1.217 0.691 Tofu
Monounsaturated Fat 2.178 1.056 Oat
Polyunsaturated fat 2.535 2.699 Tofu
Tryptophan 0.234 0.12 Oat
Threonine 0.575 0.402 Oat
Isoleucine 0.694 0.435 Oat
Leucine 1.284 0.713 Oat
Lysine 0.701 0.452 Oat
Methionine 0.312 0.108 Oat
Phenylalanine 0.895 0.428 Oat
Valine 0.937 0.446 Oat
Histidine 0.405 0.221 Oat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.