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Tofu vs Oatmeal - In-Depth Nutrition Comparison

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How are Tofu and Oatmeal different?

  • Tofu is higher in Calcium, Copper, Manganese, Selenium, Phosphorus, and Zinc, however Oatmeal is richer in Iron, Vitamin B3, Vitamin B6, and Vitamin B2.
  • Daily need coverage for Calcium from Tofu is 60% higher.
  • Tofu contains 6 times more Copper than Oatmeal. While Tofu contains 0.378mg of Copper, Oatmeal contains only 0.066mg.

Tofu, raw, firm, prepared with calcium sulfate and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Tofu vs Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
7
:
Contains more Calcium +753.8%
Contains more Magnesium +123.1%
Contains more Phosphorus +146.8%
Contains more Potassium +288.5%
Contains less Sodium -71.4%
Contains more Zinc +153.2%
Contains more Copper +472.7%
Contains more Iron +124.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Calcium +753.8%
Contains more Magnesium +123.1%
Contains more Phosphorus +146.8%
Contains more Potassium +288.5%
Contains less Sodium -71.4%
Contains more Zinc +153.2%
Contains more Copper +472.7%
Contains more Iron +124.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
1
:
Contains more Vitamin C +∞%
Contains more Vitamin A +160.8%
Contains more Vitamin B1 +64.6%
Contains more Vitamin B2 +110.8%
Contains more Vitamin B3 +694%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +215.2%
Contains more Folate +51.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin A +160.8%
Contains more Vitamin B1 +64.6%
Contains more Vitamin B2 +110.8%
Contains more Vitamin B3 +694%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +215.2%
Contains more Folate +51.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Oatmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals 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 Opinion
Net carbs 0.48g 9.97g Oatmeal
Protein 17.27g 2.37g Tofu
Fats 8.72g 1.36g Tofu
Carbs 2.78g 11.67g Oatmeal
Calories 144kcal 68kcal Tofu
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar g 0.46g Tofu
Fiber 2.3g 1.7g Tofu
Calcium 683mg 80mg Tofu
Iron 2.66mg 5.96mg Oatmeal
Magnesium 58mg 26mg Tofu
Phosphorus 190mg 77mg Tofu
Potassium 237mg 61mg Tofu
Sodium 14mg 49mg Tofu
Zinc 1.57mg 0.62mg Tofu
Copper 0.378mg 0.066mg Tofu
Vitamin A 166IU 433IU Oatmeal
Vitamin E mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.26mg Oatmeal
Vitamin B2 0.102mg 0.215mg Oatmeal
Vitamin B3 0.381mg 3.025mg Oatmeal
Vitamin B5 0.133mg 0.317mg Oatmeal
Vitamin B6 0.092mg 0.29mg Oatmeal
Folate 29µg 44µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Oatmeal
Tryptophan 0.235mg 0.04mg Tofu
Threonine 0.785mg 0.083mg Tofu
Isoleucine 0.849mg 0.105mg Tofu
Leucine 1.392mg 0.2mg Tofu
Lysine 0.883mg 0.135mg Tofu
Methionine 0.211mg 0.04mg Tofu
Phenylalanine 0.835mg 0.13mg Tofu
Valine 0.87mg 0.151mg Tofu
Histidine 0.431mg 0.057mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0.003g Tofu
Saturated Fat 1.261g 0.226g Oatmeal
Monounsaturated Fat 1.925g 0.391g Tofu
Polyunsaturated fat 4.921g 0.426g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
27
Oatmeal
Mineral Summary Score
77
Tofu
44
Oatmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
14%
Oatmeal
Carbohydrates
3%
Tofu
12%
Oatmeal
Fats
40%
Tofu
6%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 35mg)
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 Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.035g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.