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Tofu vs. Oats — In-Depth Nutrition Comparison

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The main differences between tofu and oats

  • Tofu is richer in calcium, yet oats are richer in manganese, vitamin B1, phosphorus, fiber, magnesium, copper, iron, vitamin B5, and zinc.
  • Daily need coverage for manganese for oats is 162% higher.
  • Tofu contains 13 times more calcium than oats. Tofu contains 683mg of calcium, while oats contain 54mg.
  • Tofu has a lower glycemic index than oats.

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

Infographic

Tofu vs Oats infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Tofu
Tofu
2
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%
Oats
Oats
8
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%
Contains more CalciumCalcium +1164.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +205.2%
Contains more PotassiumPotassium +81%
Contains more IronIron +77.4%
Contains more CopperCopper +65.6%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +175.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +316.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tofu
Tofu
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Oats
Oats
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +382.9%
Contains more Vitamin B2Vitamin B2 +36.3%
Contains more Vitamin B3Vitamin B3 +152.2%
Contains more Vitamin B5Vitamin B5 +914.3%
Contains more Vitamin B6Vitamin B6 +29.3%
Contains more FolateFolate +93.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tofu Oats DV% diff.
Manganese 1.181mg 4.916mg 162%
Calcium 683mg 54mg 63%
Vitamin B1 0.158mg 0.763mg 50%
Phosphorus 190mg 523mg 48%
Fiber 2.3g 10.6g 33%
Selenium 17.4µg 32%
Magnesium 58mg 177mg 28%
Copper 0.378mg 0.626mg 28%
Iron 2.66mg 4.72mg 26%
Vitamin B5 0.133mg 1.349mg 24%
Zinc 1.57mg 3.97mg 22%
Carbs 2.78g 66.27g 21%
Polyunsaturated fat 4.921g 2.535g 16%
Calories 144kcal 389kcal 12%
Folate 29µg 56µg 7%
Potassium 237mg 429mg 6%
Vitamin B3 0.381mg 0.961mg 4%
Fats 8.72g 6.9g 3%
Vitamin B2 0.102mg 0.139mg 3%
Vitamin B6 0.092mg 0.119mg 2%
Protein 17.27g 16.89g 1%
Sodium 14mg 2mg 1%
Monounsaturated fat 1.925g 2.178g 1%
Protein per 100 calories 12g 4.3g N/A
Calories per 10 g protein 83kcal 230kcal N/A
Weight per 100 calories 69g 26g N/A
Unsaturated / Saturated Fat ratio 5.4 3.9 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 55.67g N/A
Saturated fat 1.261g 1.217g 0%
Tryptophan 0.235mg 0.234mg 0%
Threonine 0.785mg 0.575mg 0%
Isoleucine 0.849mg 0.694mg 0%
Leucine 1.392mg 1.284mg 0%
Lysine 0.883mg 0.701mg 0%
Methionine 0.211mg 0.312mg 0%
Phenylalanine 0.835mg 0.895mg 0%
Valine 0.87mg 0.937mg 0%
Histidine 0.431mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Oats
Oats
1
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 FatsFats +26.4%
Contains more WaterWater +749.5%
Contains more CarbsCarbs +2283.8%
~equal in Protein ~16.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Poly. FatPolyunsaturated fat +94.1%
Contains more Mono. FatMonounsaturated fat +13.1%
~equal in Saturated fat ~1.217g

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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. Oats - 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.