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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.

Infographic

Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Tofu
Contains more Iron +124.1%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +124.1%
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%

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
:
1
Tofu
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%
Contains more Vitamin C +∞%
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%
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%
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%
Contains more Vitamin C +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Tofu
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 Oatmeal Tofu Opinion
Net carbs 9.97g 0.48g Oatmeal
Protein 2.37g 17.27g Tofu
Fats 1.36g 8.72g Tofu
Carbs 11.67g 2.78g Oatmeal
Calories 68kcal 144kcal Tofu
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g g Tofu
Fiber 1.7g 2.3g Tofu
Calcium 80mg 683mg Tofu
Iron 5.96mg 2.66mg Oatmeal
Magnesium 26mg 58mg Tofu
Phosphorus 77mg 190mg Tofu
Potassium 61mg 237mg Tofu
Sodium 49mg 14mg Tofu
Zinc 0.62mg 1.57mg Tofu
Copper 0.066mg 0.378mg Tofu
Vitamin A 433IU 166IU Oatmeal
Vitamin E 0.07mg mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.26mg 0.158mg Oatmeal
Vitamin B2 0.215mg 0.102mg Oatmeal
Vitamin B3 3.025mg 0.381mg Oatmeal
Vitamin B5 0.317mg 0.133mg Oatmeal
Vitamin B6 0.29mg 0.092mg Oatmeal
Folate 44µg 29µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg µg Oatmeal
Tryptophan 0.04mg 0.235mg Tofu
Threonine 0.083mg 0.785mg Tofu
Isoleucine 0.105mg 0.849mg Tofu
Leucine 0.2mg 1.392mg Tofu
Lysine 0.135mg 0.883mg Tofu
Methionine 0.04mg 0.211mg Tofu
Phenylalanine 0.13mg 0.835mg Tofu
Valine 0.151mg 0.87mg Tofu
Histidine 0.057mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0.003g 0g Tofu
Saturated Fat 0.226g 1.261g Oatmeal
Monounsaturated Fat 0.391g 1.925g Tofu
Polyunsaturated fat 0.426g 4.921g Tofu

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
11
Tofu
Mineral Summary Score
44
Oatmeal
77
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 food.
Protein
14%
Oatmeal
104%
Tofu
Carbohydrates
12%
Oatmeal
3%
Tofu
Fats
6%
Oatmeal
40%
Tofu

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.