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Oat vs Tofu - In-Depth Nutrition Comparison

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A recap on differences between Oat and Tofu

  • Oat is higher in Manganese, Phosphorus, Vitamin B1, Copper, Fiber, Magnesium, Zinc, Vitamin B5, and Folate, yet Tofu is higher in Calcium.
  • Oat covers your daily Manganese needs 187% more than Tofu.
  • Oat contains 35 times more Fiber than Tofu. While Oat contains 10.6g of Fiber, Tofu contains only 0.3g.

Food varieties used in this article are Oats and Tofu, raw, regular, prepared with calcium sulfate.

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Oat 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
Oat
6
:
2
Tofu
Contains more Potassium +254.5%
Contains more Magnesium +490%
Contains more Copper +224.4%
Contains more Zinc +396.3%
Contains more Phosphorus +439.2%
Contains less Sodium -71.4%
Contains more Iron +13.6%
Contains more Calcium +548.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +254.5%
Contains more Magnesium +490%
Contains more Copper +224.4%
Contains more Zinc +396.3%
Contains more Phosphorus +439.2%
Contains less Sodium -71.4%
Contains more Iron +13.6%
Contains more Calcium +548.1%

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
Oat
6
:
4
Tofu
Contains more Vitamin B1 +842%
Contains more Vitamin B2 +167.3%
Contains more Vitamin B3 +392.8%
Contains more Vitamin B5 +1883.8%
Contains more Vitamin B6 +153.2%
Contains more Folate +273.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin B1 +842%
Contains more Vitamin B2 +167.3%
Contains more Vitamin B3 +392.8%
Contains more Vitamin B5 +1883.8%
Contains more Vitamin B6 +153.2%
Contains more Folate +273.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%

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
33
Oat
6
Tofu
Mineral Summary Score
112
Oat
58
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
101%
Oat
48%
Tofu
Carbohydrates
66%
Oat
2%
Tofu
Fats
32%
Oat
22%
Tofu

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.
Oat Tofu
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.526g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 44)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Oat Tofu Opinion
Calories 389 76 Oat
Protein 16.89 8.08 Oat
Fats 6.9 4.78 Oat
Vitamin C 0 0.1 Tofu
Net carbs 55.66999816894531 1.5700000524520874 Oat
Carbs 66.27 1.87 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 5.36 Tofu
Calcium 54 350 Tofu
Potassium 429 121 Oat
Magnesium 177 30 Oat
Sugar 0.62 Oat
Fiber 10.6 0.3 Oat
Copper 0.626 0.193 Oat
Zinc 3.97 0.8 Oat
Starch
Phosphorus 523 97 Oat
Sodium 2 7 Oat
Vitamin A 0 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.763 0.081 Oat
Vitamin B2 0.139 0.052 Oat
Vitamin B3 0.961 0.195 Oat
Vitamin B5 1.349 0.068 Oat
Vitamin B6 0.119 0.047 Oat
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 56 15 Oat
Trans Fat 0 Oat
Saturated Fat 1.217 0.691 Tofu
Monounsaturated Fat 2.178 1.056 Oat
Polyunsaturated fat 2.535 2.699 Tofu
Tryptophan 0.234 0.12 Oat
Threonine 0.575 0.402 Oat
Isoleucine 0.694 0.435 Oat
Leucine 1.284 0.713 Oat
Lysine 0.701 0.452 Oat
Methionine 0.312 0.108 Oat
Phenylalanine 0.895 0.428 Oat
Valine 0.937 0.446 Oat
Histidine 0.405 0.221 Oat
Fructose

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.