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  6. Oats vs. Tofu

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.

Infographic

Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oats
Oats
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.
Oats
Oats
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
1
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% 0% 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 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Tofu 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%
Sodium 2mg 14mg 1%
Monounsaturated fat 2.178g 1.925g 1%
Protein 16.89g 17.27g 1%
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
Oats
Oats
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
Oats
Oats
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

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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. Oats - 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.