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

Tofu vs. Oat — In-Depth Nutrition Comparison

Compare

The main differences between Tofu and Oat

  • Tofu is richer in Calcium, yet Oat is richer in Manganese, Vitamin B1, Phosphorus, Fiber, Magnesium, Copper, Iron, Vitamin B5, and Zinc.
  • Daily need coverage for Manganese from Oat is 162% higher.
  • Tofu contains 13 times more Calcium than Oat. Tofu contains 683mg of Calcium, while Oat contains 54mg.

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

Infographic

Tofu vs Oat 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
Tofu
2
:
8
Oat
Oat
Contains more Calcium +1164.8%
Contains more Iron +77.4%
Contains more Magnesium +205.2%
Contains more Phosphorus +175.3%
Contains more Potassium +81%
Contains less Sodium -85.7%
Contains more Zinc +152.9%
Contains more Copper +65.6%
Contains more Manganese +316.3%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +1164.8%
Contains more Iron +77.4%
Contains more Magnesium +205.2%
Contains more Phosphorus +175.3%
Contains more Potassium +81%
Contains less Sodium -85.7%
Contains more Zinc +152.9%
Contains more Copper +65.6%
Contains more Manganese +316.3%

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
Tofu
2
:
6
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +382.9%
Contains more Vitamin B2 +36.3%
Contains more Vitamin B3 +152.2%
Contains more Vitamin B5 +914.3%
Contains more Vitamin B6 +29.3%
Contains more Folate +93.1%
Tofu
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +382.9%
Contains more Vitamin B2 +36.3%
Contains more Vitamin B3 +152.2%
Contains more Vitamin B5 +914.3%
Contains more Vitamin B6 +29.3%
Contains more Folate +93.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Oat
Oat
Contains more Fats +26.4%
Contains more Water +749.5%
Contains more Carbs +2283.8%
Contains more Other +22.9%
Equal in Protein - 16.89
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Oat
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
Contains more Fats +26.4%
Contains more Water +749.5%
Contains more Carbs +2283.8%
Contains more Other +22.9%
Equal in Protein - 16.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Oat
Oat
Contains more Polyunsaturated fat +94.1%
Contains more Monounsaturated Fat +13.1%
Equal in Saturated Fat - 1.217
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Polyunsaturated fat +94.1%
Contains more Monounsaturated Fat +13.1%
Equal in Saturated Fat - 1.217

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Oat Opinion
Net carbs 0.48g 55.67g Oat
Protein 17.27g 16.89g Tofu
Fats 8.72g 6.9g Tofu
Carbs 2.78g 66.27g Oat
Calories 144kcal 389kcal Oat
Fiber 2.3g 10.6g Oat
Calcium 683mg 54mg Tofu
Iron 2.66mg 4.72mg Oat
Magnesium 58mg 177mg Oat
Phosphorus 190mg 523mg Oat
Potassium 237mg 429mg Oat
Sodium 14mg 2mg Oat
Zinc 1.57mg 3.97mg Oat
Copper 0.378mg 0.626mg Oat
Manganese 1.181mg 4.916mg Oat
Selenium 17.4µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.763mg Oat
Vitamin B2 0.102mg 0.139mg Oat
Vitamin B3 0.381mg 0.961mg Oat
Vitamin B5 0.133mg 1.349mg Oat
Vitamin B6 0.092mg 0.119mg Oat
Folate 29µg 56µg Oat
Tryptophan 0.235mg 0.234mg Tofu
Threonine 0.785mg 0.575mg Tofu
Isoleucine 0.849mg 0.694mg Tofu
Leucine 1.392mg 1.284mg Tofu
Lysine 0.883mg 0.701mg Tofu
Methionine 0.211mg 0.312mg Oat
Phenylalanine 0.835mg 0.895mg Oat
Valine 0.87mg 0.937mg Oat
Histidine 0.431mg 0.405mg Tofu
Saturated Fat 1.261g 1.217g Oat
Monounsaturated Fat 1.925g 2.178g Oat
Polyunsaturated fat 4.921g 2.535g Tofu

Which food is preferable for your diet?

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

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Oat
Oat vs Wheat
Wheat
Oat
Oat vs Arborio rice
Arborio rice
Oat
Oat vs Glutinous rice
Glutinous rice

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
11%
Tofu
33%
Oat
Minerals Daily Need Coverage Score
87%
Tofu
154%
Oat

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 44)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.044g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.