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Oatmeal vs Tofu - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Tofu
Contains more Iron +11.2%
Contains more Calcium +337.5%
Contains more Potassium +98.4%
Contains more Magnesium +15.4%
Contains more Copper +192.4%
Contains more Zinc +29%
Contains more Phosphorus +26%
Contains less Sodium -85.7%
Contains more Iron +11.2%
Contains more Calcium +337.5%
Contains more Potassium +98.4%
Contains more Magnesium +15.4%
Contains more Copper +192.4%
Contains more Zinc +29%
Contains more Phosphorus +26%
Contains less Sodium -85.7%

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
:
2
Tofu
Contains more Vitamin A +409.4%
Contains more Vitamin E +600%
Contains more Vitamin B1 +221%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +1451.3%
Contains more Vitamin B5 +366.2%
Contains more Vitamin B6 +517%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +500%
Contains more Vitamin A +409.4%
Contains more Vitamin E +600%
Contains more Vitamin B1 +221%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +1451.3%
Contains more Vitamin B5 +366.2%
Contains more Vitamin B6 +517%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +500%

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
Oatmeal
4
Tofu
Mineral Summary Score
25
Oatmeal
38
Tofu

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
14%
Oatmeal
48%
Tofu
Carbohydrates
12%
Oatmeal
2%
Tofu
Fats
6%
Oatmeal
22%
Tofu

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.
Oatmeal Tofu
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sugars?
Oatmeal
Oatmeal contains less Sugars (difference - 0.16g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.465g)
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 ($)

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 Oatmeal Tofu Opinion
Calories 68 76 Tofu
Protein 2.37 8.08 Tofu
Fats 1.36 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 11.67 1.87 Oatmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 5.36 Oatmeal
Calcium 80 350 Tofu
Potassium 61 121 Tofu
Magnesium 26 30 Tofu
Sugars 0.46 0.62 Tofu
Fiber 1.7 0.3 Oatmeal
Copper 0.066 0.193 Tofu
Zinc 0.62 0.8 Tofu
Starch 10.37 Oatmeal
Phosphorus 77 97 Tofu
Sodium 49 7 Tofu
Vitamin A 433 85 Oatmeal
Vitamin E 0.07 0.01 Oatmeal
Vitamin D 0 0
Vitamin B1 0.26 0.081 Oatmeal
Vitamin B2 0.215 0.052 Oatmeal
Vitamin B3 3.025 0.195 Oatmeal
Vitamin B5 0.317 0.068 Oatmeal
Vitamin B6 0.29 0.047 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 2.4 Tofu
Folic acid (B9) 39 0 Oatmeal
Trans Fat 0.003 0 Tofu
Saturated Fat 0.226 0.691 Oatmeal
Monounsaturated Fat 0.391 1.056 Tofu
Polyunsaturated fat 0.426 2.699 Tofu
Tryptophan 0.04 0.12 Tofu
Threonine 0.083 0.402 Tofu
Isoleucine 0.105 0.435 Tofu
Leucine 0.2 0.713 Tofu
Lysine 0.135 0.452 Tofu
Methionine 0.04 0.108 Tofu
Phenylalanine 0.13 0.428 Tofu
Valine 0.151 0.446 Tofu
Histidine 0.057 0.221 Tofu
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.