Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Oats
  5. Compare
  6. Oats vs. Tofu

Oats vs. Tofu — In-Depth Nutrition Comparison

Compare

A recap on differences between oats and tofu

  • Oats are higher in manganese, phosphorus, vitamin B1, copper, fiber, magnesium, zinc, vitamin B5, and folate, yet tofu is higher in calcium.
  • Oats cover your daily manganese needs 187% more than tofu.
  • Oats contain 35 times more fiber than tofu. While oats contain 10.6g of fiber, tofu contains only 0.3g.
  • The glycemic index of tofu is lower.

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

Infographic

Oats 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.
Oats
Oats
7
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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +490%
Contains more PotassiumPotassium +254.5%
Contains more CopperCopper +224.4%
Contains more ZincZinc +396.3%
Contains more PhosphorusPhosphorus +439.2%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +712.6%
Contains more CalciumCalcium +548.1%
Contains more IronIron +13.6%

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
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin B1Vitamin B1 +842%
Contains more Vitamin B2Vitamin B2 +167.3%
Contains more Vitamin B3Vitamin B3 +392.8%
Contains more Vitamin B5Vitamin B5 +1883.8%
Contains more Vitamin B6Vitamin B6 +153.2%
Contains more FolateFolate +273.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Tofu DV% diff.
Manganese 4.916mg 0.605mg 187%
Phosphorus 523mg 97mg 61%
Vitamin B1 0.763mg 0.081mg 57%
Copper 0.626mg 0.193mg 48%
Fiber 10.6g 0.3g 41%
Magnesium 177mg 30mg 35%
Calcium 54mg 350mg 30%
Zinc 3.97mg 0.8mg 29%
Vitamin B5 1.349mg 0.068mg 26%
Carbs 66.27g 1.87g 21%
Protein 16.89g 8.08g 18%
Selenium 8.9µg 16%
Calories 389kcal 76kcal 16%
Folate 56µg 15µg 10%
Potassium 429mg 121mg 9%
Iron 4.72mg 5.36mg 8%
Vitamin B2 0.139mg 0.052mg 7%
Vitamin B6 0.119mg 0.047mg 6%
Choline 28.8mg 5%
Vitamin B3 0.961mg 0.195mg 5%
Monounsaturated fat 2.178g 1.056g 3%
Fats 6.9g 4.78g 3%
Saturated fat 1.217g 0.691g 2%
Vitamin K 2.4µg 2%
Polyunsaturated fat 2.535g 2.699g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 55.67g 1.57g N/A
Sugar 0.62g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.234mg 0.12mg 0%
Threonine 0.575mg 0.402mg 0%
Isoleucine 0.694mg 0.435mg 0%
Leucine 1.284mg 0.713mg 0%
Lysine 0.701mg 0.452mg 0%
Methionine 0.312mg 0.108mg 0%
Phenylalanine 0.895mg 0.428mg 0%
Valine 0.937mg 0.446mg 0%
Histidine 0.405mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
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
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +109%
Contains more FatsFats +44.4%
Contains more CarbsCarbs +3443.9%
Contains more OtherOther +138.9%
Contains more WaterWater +928.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
1
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
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +106.3%
Contains less Sat. FatSaturated fat -43.2%
~equal in Polyunsaturated fat ~2.699g

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/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.