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Tofu vs Oat - 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.
Tofu Oat
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
Tofu Oat
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
4
Tofu
21
Oat
Mineral Summary Score
38
Tofu
74
Oat

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
Tofu
2
:
6
Oat
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%
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%

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
Tofu
4
:
5
Oat
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 +∞%
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%

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
48%
Tofu
101%
Oat
Carbohydrates
2%
Tofu
66%
Oat
Fats
22%
Tofu
32%
Oat

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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 Tofu Oat Opinion
Calories 76 389 Oat
Protein 8.08 16.89 Oat
Fats 4.78 6.9 Oat
Vitamin C 0.1 0 Tofu
Carbs 1.87 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 4.72 Tofu
Calcium 350 54 Tofu
Potassium 121 429 Oat
Magnesium 30 177 Oat
Sugars 0.62 Tofu
Fiber 0.3 10.6 Oat
Copper 0.193 0.626 Oat
Zinc 0.8 3.97 Oat
Starch
Phosphorus 97 523 Oat
Sodium 7 2 Oat
Vitamin A 85 0 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.763 Oat
Vitamin B2 0.052 0.139 Oat
Vitamin B3 0.195 0.961 Oat
Vitamin B5 0.068 1.349 Oat
Vitamin B6 0.047 0.119 Oat
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 Oat
Saturated Fat 0.691 1.217 Tofu
Monounsaturated Fat 1.056 2.178 Oat
Polyunsaturated fat 2.699 2.535 Tofu
Tryptophan 0.12 0.234 Oat
Threonine 0.402 0.575 Oat
Isoleucine 0.435 0.694 Oat
Leucine 0.713 1.284 Oat
Lysine 0.452 0.701 Oat
Methionine 0.108 0.312 Oat
Phenylalanine 0.428 0.895 Oat
Valine 0.446 0.937 Oat
Histidine 0.221 0.405 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.