Oatmeal vs. Tofu yogurt — In-Depth Nutrition Comparison
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How are Oatmeal and Tofu yogurt different?
- Oatmeal is higher in Iron, Vitamin B6, Vitamin B3, Vitamin B1, Vitamin B2, Vitamin A RAE, Folate, and Fiber, however, Tofu yogurt is richer in Selenium, and Choline.
- Daily need coverage for Iron from Oatmeal is 61% higher.
- Oatmeal contains 65 times more Vitamin A RAE than Tofu yogurt. While Oatmeal contains 130µg of Vitamin A RAE, Tofu yogurt contains only 2µg.
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Tofu yogurt 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 PotassiumPotassium | +29.8% |
| Contains more IronIron | +462.3% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +102.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more CalciumCalcium | +47.5% |
| Contains more CopperCopper | +13.6% |
| Contains less SodiumSodium | -28.6% |
| Contains more SeleniumSelenium | +160% |
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 | +1212.1% |
| Contains more Vitamin B1Vitamin B1 | +333.3% |
| Contains more Vitamin B2Vitamin B2 | +975% |
| Contains more Vitamin B3Vitamin B3 | +1160.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1350% |
| Contains more FolateFolate | +633.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin E Vitamin E | +342.9% |
| Contains more Vitamin KVitamin K | +775% |
| Contains more CholineCholine | +929.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
| Contains more ProteinProtein | +47.7% |
| Contains more FatsFats | +32.4% |
| Contains more CarbsCarbs | +36.8% |
| Contains more OtherOther | +117.5% |
~equal in
Water
~77.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.226 g
Monounsaturated Fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated Fat:
Sat. Fat
0.259 g
Monounsaturated Fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
| Contains less Sat. FatSaturated Fat | -12.7% |
| Contains more Poly. FatPolyunsaturated fat | +138.7% |
~equal in
Monounsaturated Fat
~0.4g
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 68kcal | 94kcal |
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| Protein | 2.37g | 3.5g |
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| Fats | 1.36g | 1.8g |
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| Vitamin C | 0mg | 2.5mg |
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| Net carbs | 9.97g | 15.76g |
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| Carbs | 11.67g | 15.96g |
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| Magnesium | 26mg | 40mg |
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| Calcium | 80mg | 118mg |
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| Potassium | 61mg | 47mg |
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| Iron | 5.96mg | 1.06mg |
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| Sugar | 0.46g | 1.24g |
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| Fiber | 1.7g | 0.2g |
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| Copper | 0.066mg | 0.075mg |
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| Zinc | 0.62mg | 0.31mg |
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| Starch | 10.37g |
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| Phosphorus | 77mg | 38mg |
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| Sodium | 49mg | 35mg |
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| Vitamin A | 433IU | 33IU |
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| Vitamin A RAE | 130µg | 2µg |
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| Vitamin E | 0.07mg | 0.31mg |
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| Manganese | 0.558mg |
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| Selenium | 5µg | 13µg |
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| Vitamin B1 | 0.26mg | 0.06mg |
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| Vitamin B2 | 0.215mg | 0.02mg |
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| Vitamin B3 | 3.025mg | 0.24mg |
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| Vitamin B5 | 0.317mg |
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| Vitamin B6 | 0.29mg | 0.02mg |
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| Vitamin K | 0.4µg | 3.5µg |
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| Folate | 44µg | 6µg |
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| Trans Fat | 0.003g | 0g |
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| Choline | 4.7mg | 48.4mg |
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| Saturated Fat | 0.226g | 0.259g |
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| Monounsaturated Fat | 0.391g | 0.4g |
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| Polyunsaturated fat | 0.426g | 1.017g |
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| Tryptophan | 0.04mg |
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| Threonine | 0.083mg |
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| Isoleucine | 0.105mg |
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| Leucine | 0.2mg |
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| Lysine | 0.135mg |
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| Methionine | 0.04mg |
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| Phenylalanine | 0.13mg |
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| Valine | 0.151mg |
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| Histidine | 0.057mg |
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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%
7%
Minerals Daily Need Coverage Score
45%
23%
Comparison summary
Which food contains less Sodium?
Tofu yogurt contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 79)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 0.033g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.