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  6. Tofu vs. Oatmeal

Tofu vs. Oatmeal — In-Depth Nutrition Comparison

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How are Tofu and Oatmeal different?

  • Tofu is higher in Calcium, Copper, Manganese, Selenium, Phosphorus, and Zinc, however, Oatmeal is richer in Iron, Vitamin B3, Vitamin B6, and Vitamin B2.
  • Daily need coverage for Calcium from Tofu is 60% higher.
  • Tofu contains 6 times more Copper than Oatmeal. While Tofu contains 0.378mg of Copper, Oatmeal contains only 0.066mg.

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

Infographic

Tofu vs Oatmeal 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.
Tofu
Tofu
9
:
1
Oatmeal
Oatmeal
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%
Contains more Iron +124.1%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
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%
Contains more Iron +124.1%

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.
Tofu
Tofu
1
:
9
Oatmeal
Oatmeal
Contains more Vitamin C +∞%
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%
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%
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%
Contains more Vitamin C +∞%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Oatmeal
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
11%
Tofu
27%
Oatmeal
Minerals Daily Need Coverage Score
87%
Tofu
45%
Oatmeal

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