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  6. Oatmeal vs. Tofu

Oatmeal vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between oatmeal and tofu

  • Oatmeal has more vitamin B6, vitamin B3, vitamin B1, vitamin B2, iron, folate, and vitamin A; however, tofu is richer in calcium, copper, and selenium.
  • Tofu covers your daily calcium needs 27% more than oatmeal.
  • Tofu has 16 times less vitamin B3 than oatmeal. Oatmeal has 3.025mg of vitamin B3, while tofu has 0.195mg.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Tofu, raw, regular, prepared with calcium sulfate.

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" 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more IronIron +11.2%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +337.5%
Contains more PotassiumPotassium +98.4%
Contains more CopperCopper +192.4%
Contains more ZincZinc +29%
Contains more PhosphorusPhosphorus +26%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +78%
~equal in Manganese ~0.605mg

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Tofu
Tofu
3
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +221%
Contains more Vitamin B2Vitamin B2 +313.5%
Contains more Vitamin B3Vitamin B3 +1451.3%
Contains more Vitamin B5Vitamin B5 +366.2%
Contains more Vitamin B6Vitamin B6 +517%
Contains more FolateFolate +193.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +512.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Tofu DV% diff.
Calcium 80mg 350mg 27%
Vitamin B6 0.29mg 0.047mg 19%
Vitamin B3 3.025mg 0.195mg 18%
Vitamin B1 0.26mg 0.081mg 15%
Polyunsaturated fat 0.426g 2.699g 15%
Vitamin A 130µg 14%
Copper 0.066mg 0.193mg 14%
Vitamin B2 0.215mg 0.052mg 13%
Protein 2.37g 8.08g 11%
Iron 5.96mg 5.36mg 8%
Selenium 5µg 8.9µg 7%
Folate 44µg 15µg 7%
Fiber 1.7g 0.3g 6%
Vitamin B5 0.317mg 0.068mg 5%
Fats 1.36g 4.78g 5%
Starch 10.37g 4%
Choline 4.7mg 28.8mg 4%
Phosphorus 77mg 97mg 3%
Carbs 11.67g 1.87g 3%
Zinc 0.62mg 0.8mg 2%
Manganese 0.558mg 0.605mg 2%
Sodium 49mg 7mg 2%
Saturated fat 0.226g 0.691g 2%
Potassium 61mg 121mg 2%
Monounsaturated fat 0.391g 1.056g 2%
Vitamin K 0.4µg 2.4µg 2%
Magnesium 26mg 30mg 1%
Calories 68kcal 76kcal 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 9.97g 1.57g N/A
Sugar 0.46g 0.62g N/A
Vitamin E 0.07mg 0.01mg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.12mg 0%
Threonine 0.083mg 0.402mg 0%
Isoleucine 0.105mg 0.435mg 0%
Leucine 0.2mg 0.713mg 0%
Lysine 0.135mg 0.452mg 0%
Methionine 0.04mg 0.108mg 0%
Phenylalanine 0.13mg 0.428mg 0%
Valine 0.151mg 0.446mg 0%
Histidine 0.057mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +524.1%
Contains more ProteinProtein +240.9%
Contains more FatsFats +251.5%
Contains more OtherOther +26.3%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -67.3%
Contains more Mono. FatMonounsaturated fat +170.1%
Contains more Poly. FatPolyunsaturated fat +533.6%

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. 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/172476/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.