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  6. Oat vs. Tofu

Oat vs. Tofu — In-Depth Nutrition Comparison

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The main differences between Oat and Tofu

  • Oat is 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 from Oat is 162% higher.
  • Oat contains 10 times more Vitamin B5 than Tofu. Oat contains 1.349mg of Vitamin B5, while Tofu contains 0.133mg.

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

Infographic

Oat vs Tofu infographic
Infographic link

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.
Oat
Oat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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%

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.
Oat
Oat
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Tofu
Tofu
2
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +2283.8%
Contains more OtherOther +22.9%
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
Oat
Oat
2
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Tofu
Tofu
1
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated Fat +13.1%
Contains more Poly. FatPolyunsaturated fat +94.1%
~equal in Saturated Fat ~1.261g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Tofu
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Oat Tofu Opinion
Calories 389kcal 144kcal Oat
Protein 16.89g 17.27g Tofu
Fats 6.9g 8.72g Tofu
Vitamin C 0mg 0.2mg Tofu
Net carbs 55.67g 0.48g Oat
Carbs 66.27g 2.78g Oat
Magnesium 177mg 58mg Oat
Calcium 54mg 683mg Tofu
Potassium 429mg 237mg Oat
Iron 4.72mg 2.66mg Oat
Fiber 10.6g 2.3g Oat
Copper 0.626mg 0.378mg Oat
Zinc 3.97mg 1.57mg Oat
Phosphorus 523mg 190mg Oat
Sodium 2mg 14mg Oat
Vitamin A 0IU 166IU Tofu
Manganese 4.916mg 1.181mg Oat
Selenium 17.4µg Tofu
Vitamin B1 0.763mg 0.158mg Oat
Vitamin B2 0.139mg 0.102mg Oat
Vitamin B3 0.961mg 0.381mg Oat
Vitamin B5 1.349mg 0.133mg Oat
Vitamin B6 0.119mg 0.092mg Oat
Folate 56µg 29µg Oat
Saturated Fat 1.217g 1.261g Oat
Monounsaturated Fat 2.178g 1.925g Oat
Polyunsaturated fat 2.535g 4.921g Tofu
Tryptophan 0.234mg 0.235mg Tofu
Threonine 0.575mg 0.785mg Tofu
Isoleucine 0.694mg 0.849mg Tofu
Leucine 1.284mg 1.392mg Tofu
Lysine 0.701mg 0.883mg Tofu
Methionine 0.312mg 0.211mg Oat
Phenylalanine 0.895mg 0.835mg Oat
Valine 0.937mg 0.87mg Oat
Histidine 0.405mg 0.431mg Tofu

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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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
30%
Oat
10%
Tofu
Minerals Daily Need Coverage Score
154%
Oat
87%
Tofu

Comparison summary

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 contains less Sodium?
Oat
Oat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.044g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. 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/172475/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.