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  6. Oyster breaded and fried vs. Tofu

Oyster breaded and fried vs. Tofu — In-Depth Nutrition Comparison

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The main differences between oyster breaded and fried and tofu

  • Oyster breaded and fried is richer in zinc, vitamin B12, copper, selenium, and iron, yet tofu is richer in calcium and manganese.
  • Daily need coverage for zinc for oyster breaded and fried is 778% higher.
  • Tofu contains less cholesterol.
  • Oyster breaded and fried has a lower glycemic index than tofu.

Food types used in this article are Mollusks, oyster, eastern, cooked, breaded, and fried and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Oyster breaded and fried vs Tofu infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 19% 22% 261% 1431% 2376% 68% 54% 64% 363%
Tofu
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more IronIron +161.3%
Contains more CopperCopper +1036%
Contains more ZincZinc +5449.7%
Contains more SeleniumSelenium +282.2%
Contains more CalciumCalcium +1001.6%
Contains more PhosphorusPhosphorus +19.5%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +141%
~equal in Magnesium ~58mg
~equal in Potassium ~237mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 30% 0% 0% 38% 47% 31% 16% 15% 1954% 0% 23% 0%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +98%
Contains more Vitamin B3Vitamin B3 +333.1%
Contains more Vitamin B5Vitamin B5 +103%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +43.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin K ~µg
~equal in Folate ~29µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oyster breaded and fried Tofu DV% diff.
Zinc 87.13mg 1.57mg 778%
Vitamin B12 15.63µg 0µg 651%
Copper 4.294mg 0.378mg 435%
Selenium 66.5µg 17.4µg 89%
Calcium 62mg 683mg 62%
Iron 6.95mg 2.66mg 54%
Manganese 0.49mg 1.181mg 30%
Cholesterol 71mg 0mg 24%
Sodium 417mg 14mg 18%
Protein 8.77g 17.27g 17%
Polyunsaturated fat 3.313g 4.921g 11%
Vitamin A 90µg 10%
Fiber 2.3g 9%
Saturated fat 3.197g 1.261g 9%
Vitamin B3 1.65mg 0.381mg 8%
Vitamin B2 0.202mg 0.102mg 8%
Monounsaturated fat 4.702g 1.925g 7%
Fats 12.58g 8.72g 6%
Phosphorus 159mg 190mg 4%
Vitamin C 3.8mg 0.2mg 4%
Vitamin B5 0.27mg 0.133mg 3%
Calories 199kcal 144kcal 3%
Carbs 11.62g 2.78g 3%
Vitamin B6 0.064mg 0.092mg 2%
Vitamin B1 0.15mg 0.158mg 1%
Folate 31µg 29µg 1%
Net carbs 11.62g 0.48g N/A
Magnesium 58mg 58mg 0%
Potassium 244mg 237mg 0%
Tryptophan 0.105mg 0.235mg 0%
Threonine 0.365mg 0.785mg 0%
Isoleucine 0.396mg 0.849mg 0%
Leucine 0.638mg 1.392mg 0%
Lysine 0.582mg 0.883mg 0%
Methionine 0.199mg 0.211mg 0%
Phenylalanine 0.352mg 0.835mg 0%
Valine 0.409mg 0.87mg 0%
Histidine 0.175mg 0.431mg 0%
Omega-3 - EPA 0.202g N/A
Omega-3 - DHA 0.218g N/A
Omega-3 - DPA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 13% 12% 65% 2%
Protein: 8.77 g
Fats: 12.58 g
Carbs: 11.62 g
Water: 64.72 g
Other: 2.31 g
Tofu
Tofu
2
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 FatsFats +44.3%
Contains more CarbsCarbs +318%
Contains more OtherOther +65%
Contains more ProteinProtein +96.9%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 42% 30%
Saturated fat: Sat. Fat 3.197 g
Monounsaturated fat: Mono. Fat 4.702 g
Polyunsaturated fat: Poly. Fat 3.313 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +144.3%
Contains less Sat. FatSaturated fat -60.6%
Contains more Poly. FatPolyunsaturated fat +48.5%

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. Oyster breaded and fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171979/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.