Oatmeal vs. Tofu — In-Depth Nutrition Comparison
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How are Oatmeal and Tofu different?
- Oatmeal is higher in Iron, Vitamin B3, Vitamin B6, and Vitamin B2, however, Tofu is richer in Calcium, Copper, Manganese, Selenium, Phosphorus, and Zinc.
- Daily need coverage for Calcium from Tofu is 60% higher.
- Oatmeal contains 8 times more Vitamin B3 than Tofu. While Oatmeal contains 3.025mg of Vitamin B3, Tofu contains only 0.381mg.
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.
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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.
| Contains more IronIron | +124.1% |
| Contains more MagnesiumMagnesium | +123.1% |
| Contains more CalciumCalcium | +753.8% |
| Contains more PotassiumPotassium | +288.5% |
| Contains more CopperCopper | +472.7% |
| Contains more ZincZinc | +153.2% |
| Contains more PhosphorusPhosphorus | +146.8% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +111.6% |
| Contains more SeleniumSelenium | +248% |
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.
| Contains more Vitamin AVitamin A | +160.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +64.6% |
| Contains more Vitamin B2Vitamin B2 | +110.8% |
| Contains more Vitamin B3Vitamin B3 | +694% |
| Contains more Vitamin B5Vitamin B5 | +138.3% |
| Contains more Vitamin B6Vitamin B6 | +215.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +51.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +319.8% |
| Contains more WaterWater | +20.3% |
| Contains more ProteinProtein | +628.7% |
| Contains more FatsFats | +541.2% |
| Contains more OtherOther | +145.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -82.1% |
| Contains more Mono. FatMonounsaturated Fat | +392.3% |
| Contains more Poly. FatPolyunsaturated fat | +1055.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 68kcal | 144kcal |
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| Protein | 2.37g | 17.27g |
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| Fats | 1.36g | 8.72g |
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| Vitamin C | 0mg | 0.2mg |
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| Net carbs | 9.97g | 0.48g |
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| Carbs | 11.67g | 2.78g |
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| Magnesium | 26mg | 58mg |
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| Calcium | 80mg | 683mg |
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| Potassium | 61mg | 237mg |
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| Iron | 5.96mg | 2.66mg |
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| Sugar | 0.46g |
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| Fiber | 1.7g | 2.3g |
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| Copper | 0.066mg | 0.378mg |
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| Zinc | 0.62mg | 1.57mg |
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| Starch | 10.37g |
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| Phosphorus | 77mg | 190mg |
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| Sodium | 49mg | 14mg |
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| Vitamin A | 433IU | 166IU |
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| Vitamin A | 130µg |
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| Vitamin E | 0.07mg |
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| Manganese | 0.558mg | 1.181mg |
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| Selenium | 5µg | 17.4µg |
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| Vitamin B1 | 0.26mg | 0.158mg |
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| Vitamin B2 | 0.215mg | 0.102mg |
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| Vitamin B3 | 3.025mg | 0.381mg |
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| Vitamin B5 | 0.317mg | 0.133mg |
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| Vitamin B6 | 0.29mg | 0.092mg |
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| Vitamin K | 0.4µg |
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| Folate | 44µg | 29µg |
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| Trans Fat | 0.003g | 0g |
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| Choline | 4.7mg |
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| Saturated Fat | 0.226g | 1.261g |
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| Monounsaturated Fat | 0.391g | 1.925g |
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| Polyunsaturated fat | 0.426g | 4.921g |
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| Tryptophan | 0.04mg | 0.235mg |
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| Threonine | 0.083mg | 0.785mg |
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| Isoleucine | 0.105mg | 0.849mg |
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| Leucine | 0.2mg | 1.392mg |
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| Lysine | 0.135mg | 0.883mg |
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| Methionine | 0.04mg | 0.211mg |
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| Phenylalanine | 0.13mg | 0.835mg |
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| Valine | 0.151mg | 0.87mg |
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| Histidine | 0.057mg | 0.431mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
10%
Minerals Daily Need Coverage Score
45%
87%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 1.035g)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)