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  6. Oat vs. Tofu

Oat vs. Tofu — In-Depth Nutrition Comparison

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The main differences between Oat and Tofu

  • Oat is richer in Manganese, Vitamin B1, Phosphorus, Fiber, Magnesium, Copper, Iron, Vitamin B5, and Zinc, yet Tofu is richer in Calcium.
  • Daily need coverage for Manganese from Oat is 162% higher.
  • Oat contains 10 times more Vitamin B5 than Tofu. Oat contains 1.349mg of Vitamin B5, while Tofu contains 0.133mg.

Food types used in this article are Oats and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Oat 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.
Oat
Oat
8
:
2
Tofu
Tofu
Contains more Iron +77.4%
Contains more Magnesium +205.2%
Contains more Phosphorus +175.3%
Contains more Potassium +81%
Contains less Sodium -85.7%
Contains more Zinc +152.9%
Contains more Copper +65.6%
Contains more Manganese +316.3%
Contains more Calcium +1164.8%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +77.4%
Contains more Magnesium +205.2%
Contains more Phosphorus +175.3%
Contains more Potassium +81%
Contains less Sodium -85.7%
Contains more Zinc +152.9%
Contains more Copper +65.6%
Contains more Manganese +316.3%
Contains more Calcium +1164.8%

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.
Oat
Oat
6
:
2
Tofu
Tofu
Contains more Vitamin B1 +382.9%
Contains more Vitamin B2 +36.3%
Contains more Vitamin B3 +152.2%
Contains more Vitamin B5 +914.3%
Contains more Vitamin B6 +29.3%
Contains more Folate +93.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +382.9%
Contains more Vitamin B2 +36.3%
Contains more Vitamin B3 +152.2%
Contains more Vitamin B5 +914.3%
Contains more Vitamin B6 +29.3%
Contains more Folate +93.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Tofu
Tofu
Contains more Carbs +2283.8%
Contains more Other +22.9%
Contains more Fats +26.4%
Contains more Water +749.5%
Equal in Protein - 17.27
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +2283.8%
Contains more Other +22.9%
Contains more Fats +26.4%
Contains more Water +749.5%
Equal in Protein - 17.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +13.1%
Contains more Polyunsaturated fat +94.1%
Equal in Saturated Fat - 1.261
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +13.1%
Contains more Polyunsaturated fat +94.1%
Equal in Saturated Fat - 1.261

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Tofu Opinion
Net carbs 55.67g 0.48g Oat
Protein 16.89g 17.27g Tofu
Fats 6.9g 8.72g Tofu
Carbs 66.27g 2.78g Oat
Calories 389kcal 144kcal Oat
Fiber 10.6g 2.3g Oat
Calcium 54mg 683mg Tofu
Iron 4.72mg 2.66mg Oat
Magnesium 177mg 58mg Oat
Phosphorus 523mg 190mg Oat
Potassium 429mg 237mg Oat
Sodium 2mg 14mg Oat
Zinc 3.97mg 1.57mg Oat
Copper 0.626mg 0.378mg Oat
Manganese 4.916mg 1.181mg Oat
Selenium 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.763mg 0.158mg Oat
Vitamin B2 0.139mg 0.102mg Oat
Vitamin B3 0.961mg 0.381mg Oat
Vitamin B5 1.349mg 0.133mg Oat
Vitamin B6 0.119mg 0.092mg Oat
Folate 56µg 29µg Oat
Tryptophan 0.234mg 0.235mg Tofu
Threonine 0.575mg 0.785mg Tofu
Isoleucine 0.694mg 0.849mg Tofu
Leucine 1.284mg 1.392mg Tofu
Lysine 0.701mg 0.883mg Tofu
Methionine 0.312mg 0.211mg Oat
Phenylalanine 0.895mg 0.835mg Oat
Valine 0.937mg 0.87mg Oat
Histidine 0.405mg 0.431mg Tofu
Saturated Fat 1.217g 1.261g Oat
Monounsaturated Fat 2.178g 1.925g Oat
Polyunsaturated fat 2.535g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
11%
Tofu
Minerals Daily Need Coverage Score
154%
Oat
87%
Tofu

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 44)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.044g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.