Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tofu vs. Oatmeal — In-Depth Nutrition Comparison

Compare

Significant differences between tofu and oatmeal

  • Tofu has more calcium, copper, and selenium; however, oatmeal is richer in vitamin B6, vitamin B3, vitamin B1, vitamin B2, iron, folate, and vitamin A.
  • Tofu covers your daily calcium needs 27% more than oatmeal.
  • Oatmeal has 3 times less copper than tofu. Tofu has 0.193mg of copper, while oatmeal has 0.066mg.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Tofu vs Oatmeal 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.
Tofu
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +337.5%
Contains more PotassiumPotassium +98.4%
Contains more CopperCopper +192.4%
Contains more ZincZinc +29%
Contains more PhosphorusPhosphorus +26%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +78%
Contains more IronIron +11.2%
~equal in Manganese ~0.558mg

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.
Tofu
3
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%
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +512.8%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +221%
Contains more Vitamin B2Vitamin B2 +313.5%
Contains more Vitamin B3Vitamin B3 +1451.3%
Contains more Vitamin B5Vitamin B5 +366.2%
Contains more Vitamin B6Vitamin B6 +517%
Contains more FolateFolate +193.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +240.9%
Contains more FatsFats +251.5%
Contains more OtherOther +26.3%
Contains more CarbsCarbs +524.1%
~equal in Water ~84.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +170.1%
Contains more Poly. FatPolyunsaturated fat +533.6%
Contains less Sat. FatSaturated fat -67.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Oatmeal DV% diff.
Calcium 350mg 80mg 27%
Vitamin B6 0.047mg 0.29mg 19%
Vitamin B3 0.195mg 3.025mg 18%
Vitamin B1 0.081mg 0.26mg 15%
Polyunsaturated fat 2.699g 0.426g 15%
Vitamin A 130µg 14%
Copper 0.193mg 0.066mg 14%
Vitamin B2 0.052mg 0.215mg 13%
Protein 8.08g 2.37g 11%
Iron 5.36mg 5.96mg 8%
Selenium 8.9µg 5µg 7%
Folate 15µg 44µg 7%
Fiber 0.3g 1.7g 6%
Vitamin B5 0.068mg 0.317mg 5%
Fats 4.78g 1.36g 5%
Starch 10.37g 4%
Choline 28.8mg 4.7mg 4%
Phosphorus 97mg 77mg 3%
Carbs 1.87g 11.67g 3%
Zinc 0.8mg 0.62mg 2%
Manganese 0.605mg 0.558mg 2%
Sodium 7mg 49mg 2%
Saturated fat 0.691g 0.226g 2%
Potassium 121mg 61mg 2%
Monounsaturated fat 1.056g 0.391g 2%
Vitamin K 2.4µg 0.4µg 2%
Magnesium 30mg 26mg 1%
Calories 76kcal 68kcal 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 9.97g N/A
Sugar 0.62g 0.46g N/A
Vitamin E 0.01mg 0.07mg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.12mg 0.04mg 0%
Threonine 0.402mg 0.083mg 0%
Isoleucine 0.435mg 0.105mg 0%
Leucine 0.713mg 0.2mg 0%
Lysine 0.452mg 0.135mg 0%
Methionine 0.108mg 0.04mg 0%
Phenylalanine 0.428mg 0.13mg 0%
Valine 0.446mg 0.151mg 0%
Histidine 0.221mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
6%
Tofu
26%
Oatmeal
Minerals Daily Need Coverage Score
59%
Tofu
45%
Oatmeal

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 0.465g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.