Oats vs. Tofu — In-Depth Nutrition Comparison
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The main differences between oats and tofu
- Oats are richer in manganese, vitamin B1, phosphorus, fiber, magnesium, copper, iron, vitamin B5, and zinc, yet tofu is richer in calcium.
- Daily need coverage for manganese for oats is 162% higher.
- Oats contain 10 times more vitamin B5 than tofu. Oats contain 1.349mg of vitamin B5, while tofu contains 0.133mg.
- Tofu has a lower glycemic index than oats.
Food types used in this article are Oats and Tofu, raw, firm, prepared with calcium sulfate.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +205.2% |
| Contains more PotassiumPotassium | +81% |
| Contains more IronIron | +77.4% |
| Contains more CopperCopper | +65.6% |
| Contains more ZincZinc | +152.9% |
| Contains more PhosphorusPhosphorus | +175.3% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +316.3% |
| Contains more CalciumCalcium | +1164.8% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +382.9% |
| Contains more Vitamin B2Vitamin B2 | +36.3% |
| Contains more Vitamin B3Vitamin B3 | +152.2% |
| Contains more Vitamin B5Vitamin B5 | +914.3% |
| Contains more Vitamin B6Vitamin B6 | +29.3% |
| Contains more FolateFolate | +93.1% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 1.181mg | 162% |
| Calcium | 54mg | 683mg | 63% |
| Vitamin B1 | 0.763mg | 0.158mg | 50% |
| Phosphorus | 523mg | 190mg | 48% |
| Fiber | 10.6g | 2.3g | 33% |
| Selenium | 17.4µg | 32% | |
| Magnesium | 177mg | 58mg | 28% |
| Copper | 0.626mg | 0.378mg | 28% |
| Iron | 4.72mg | 2.66mg | 26% |
| Vitamin B5 | 1.349mg | 0.133mg | 24% |
| Zinc | 3.97mg | 1.57mg | 22% |
| Carbs | 66.27g | 2.78g | 21% |
| Polyunsaturated fat | 2.535g | 4.921g | 16% |
| Calories | 389kcal | 144kcal | 12% |
| Folate | 56µg | 29µg | 7% |
| Potassium | 429mg | 237mg | 6% |
| Vitamin B3 | 0.961mg | 0.381mg | 4% |
| Fats | 6.9g | 8.72g | 3% |
| Vitamin B2 | 0.139mg | 0.102mg | 3% |
| Vitamin B6 | 0.119mg | 0.092mg | 2% |
| Protein | 16.89g | 17.27g | 1% |
| Sodium | 2mg | 14mg | 1% |
| Monounsaturated fat | 2.178g | 1.925g | 1% |
| Protein per 100 calories | 4.3g | 12g | N/A |
| Calories per 10 g protein | 230kcal | 83kcal | N/A |
| Weight per 100 calories | 26g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 3.9 | 5.4 | N/A |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 55.67g | 0.48g | N/A |
| Saturated fat | 1.217g | 1.261g | 0% |
| Tryptophan | 0.234mg | 0.235mg | 0% |
| Threonine | 0.575mg | 0.785mg | 0% |
| Isoleucine | 0.694mg | 0.849mg | 0% |
| Leucine | 1.284mg | 1.392mg | 0% |
| Lysine | 0.701mg | 0.883mg | 0% |
| Methionine | 0.312mg | 0.211mg | 0% |
| Phenylalanine | 0.895mg | 0.835mg | 0% |
| Valine | 0.937mg | 0.87mg | 0% |
| Histidine | 0.405mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2283.8% |
| Contains more FatsFats | +26.4% |
| Contains more WaterWater | +749.5% |
~equal in
Protein
~17.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +13.1% |
| Contains more Poly. FatPolyunsaturated fat | +94.1% |
~equal in
Saturated fat
~1.261g
