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Tofu vs. Oyster breaded and fried — In-Depth Nutrition Comparison

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The main differences between tofu and oyster breaded and fried

  • Tofu is richer in calcium and manganese, yet oyster breaded and fried is richer in zinc, vitamin B12, copper, selenium, and iron.
  • Daily need coverage for zinc for oyster breaded and fried is 778% higher.
  • Tofu contains 11 times more calcium than oyster breaded and fried. Tofu contains 683mg of calcium, while oyster breaded and fried contains 62mg.
  • Tofu contains less saturated fat.
  • Oyster breaded and fried has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Mollusks, oyster, eastern, cooked, breaded and fried.

Infographic

Tofu vs Oyster breaded and fried 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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 19% 22% 261% 1431% 2376% 68% 54% 64% 363%
Contains more CalciumCalcium +1001.6%
Contains more PhosphorusPhosphorus +19.5%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +141%
Contains more IronIron +161.3%
Contains more CopperCopper +1036%
Contains more ZincZinc +5449.7%
Contains more SeleniumSelenium +282.2%
~equal in Magnesium ~58mg
~equal in Potassium ~244mg

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
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%
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 13% 30% 0% 0% 38% 47% 31% 16% 15% 1954% 0% 23% 0%
Contains more Vitamin B6Vitamin B6 +43.8%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin B2Vitamin B2 +98%
Contains more Vitamin B3Vitamin B3 +333.1%
Contains more Vitamin B5Vitamin B5 +103%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin K ~µg
~equal in Folate ~31µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
9% 13% 12% 65% 2%
Protein: 8.77 g
Fats: 12.58 g
Carbs: 11.62 g
Water: 64.72 g
Other: 2.31 g
Contains more ProteinProtein +96.9%
Contains more FatsFats +44.3%
Contains more CarbsCarbs +318%
Contains more OtherOther +65%
~equal in Water ~64.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
29% 42% 30%
Saturated fat: Sat. Fat 3.197 g
Monounsaturated fat: Mono. Fat 4.702 g
Polyunsaturated fat: Poly. Fat 3.313 g
Contains less Sat. FatSaturated fat -60.6%
Contains more Poly. FatPolyunsaturated fat +48.5%
Contains more Mono. FatMonounsaturated fat +144.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Oyster breaded and fried DV% diff.
Zinc 1.57mg 87.13mg 778%
Vitamin B12 0µg 15.63µg 651%
Copper 0.378mg 4.294mg 435%
Selenium 17.4µg 66.5µg 89%
Calcium 683mg 62mg 62%
Iron 2.66mg 6.95mg 54%
Manganese 1.181mg 0.49mg 30%
Cholesterol 0mg 71mg 24%
Sodium 14mg 417mg 18%
Protein 17.27g 8.77g 17%
Polyunsaturated fat 4.921g 3.313g 11%
Vitamin A 90µg 10%
Fiber 2.3g 9%
Saturated fat 1.261g 3.197g 9%
Vitamin B3 0.381mg 1.65mg 8%
Vitamin B2 0.102mg 0.202mg 8%
Monounsaturated fat 1.925g 4.702g 7%
Fats 8.72g 12.58g 6%
Phosphorus 190mg 159mg 4%
Vitamin C 0.2mg 3.8mg 4%
Vitamin B5 0.133mg 0.27mg 3%
Calories 144kcal 199kcal 3%
Carbs 2.78g 11.62g 3%
Vitamin B6 0.092mg 0.064mg 2%
Vitamin B1 0.158mg 0.15mg 1%
Folate 29µg 31µg 1%
Net carbs 0.48g 11.62g N/A
Magnesium 58mg 58mg 0%
Potassium 237mg 244mg 0%
Tryptophan 0.235mg 0.105mg 0%
Threonine 0.785mg 0.365mg 0%
Isoleucine 0.849mg 0.396mg 0%
Leucine 1.392mg 0.638mg 0%
Lysine 0.883mg 0.582mg 0%
Methionine 0.211mg 0.199mg 0%
Phenylalanine 0.835mg 0.352mg 0%
Valine 0.87mg 0.409mg 0%
Histidine 0.431mg 0.175mg 0%
Omega-3 - EPA 0.202g N/A
Omega-3 - DHA 0.218g N/A
Omega-3 - DPA 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Oyster breaded and fried
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
9%
Tofu
167%
Oyster breaded and fried
Minerals Daily Need Coverage Score
87%
Tofu
470%
Oyster breaded and fried

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 71mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 403mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.936g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is lower in glycemic index?
Oyster breaded and fried
Oyster breaded and fried is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Oyster breaded and fried
Oyster breaded and fried is relatively richer in minerals
Which food is richer in vitamins?
Oyster breaded and fried
Oyster breaded and fried is relatively richer in vitamins
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Oyster breaded and fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171979/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.