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  6. Oatmeal vs. Tofu yogurt

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, folate, vitamin A, and fiber; however, tofu yogurt is richer in selenium and choline.
  • Daily need coverage for iron for oatmeal is 61% higher.
  • Oatmeal contains 15 times more vitamin B6 than tofu yogurt. While oatmeal contains 0.29mg of vitamin B6, tofu yogurt contains only 0.02mg.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Tofu yogurt are the varieties used in this article.

Infographic

Oatmeal vs Tofu yogurt 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
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.
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%
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin AVitamin A +6400%
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 EVitamin E +342.9%
Contains more Vitamin KVitamin K +775%
Contains more CholineCholine +929.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Tofu yogurt DV% diff.
Iron 5.96mg 1.06mg 61%
Manganese 0.558mg 24%
Vitamin B6 0.29mg 0.02mg 21%
Vitamin B1 0.26mg 0.06mg 17%
Vitamin B3 3.025mg 0.24mg 17%
Vitamin B2 0.215mg 0.02mg 15%
Selenium 5µg 13µg 15%
Vitamin A 130µg 2µg 14%
Folate 44µg 6µg 10%
Choline 4.7mg 48.4mg 8%
Phosphorus 77mg 38mg 6%
Fiber 1.7g 0.2g 6%
Vitamin B5 0.317mg 6%
Starch 10.37g 4%
Calcium 80mg 118mg 4%
Polyunsaturated fat 0.426g 1.017g 4%
Zinc 0.62mg 0.31mg 3%
Vitamin K 0.4µg 3.5µg 3%
Magnesium 26mg 40mg 3%
Vitamin C 0mg 2.5mg 3%
Vitamin E 0.07mg 0.31mg 2%
Protein 2.37g 3.5g 2%
Calories 68kcal 94kcal 1%
Sodium 49mg 35mg 1%
Carbs 11.67g 15.96g 1%
Copper 0.066mg 0.075mg 1%
Fats 1.36g 1.8g 1%
Net carbs 9.97g 15.76g N/A
Potassium 61mg 47mg 0%
Sugar 0.46g 1.24g N/A
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.259g 0%
Monounsaturated fat 0.391g 0.4g 0%
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 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
4% 2% 16% 78%
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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
15% 24% 61%
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

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.