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  6. Tofu vs. Oat

Tofu vs. Oat — In-Depth Nutrition Comparison

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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
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%
Oat
Oat
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

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
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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Oat
Oat
6
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Oat
Oat
2
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%
Contains more OtherOther +22.9%
~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
Oat
Oat
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

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 Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Tofu Oat Opinion
Calories 144kcal 389kcal Oat
Protein 17.27g 16.89g Tofu
Fats 8.72g 6.9g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 55.67g Oat
Carbs 2.78g 66.27g Oat
Magnesium 58mg 177mg Oat
Calcium 683mg 54mg Tofu
Potassium 237mg 429mg Oat
Iron 2.66mg 4.72mg Oat
Fiber 2.3g 10.6g Oat
Copper 0.378mg 0.626mg Oat
Zinc 1.57mg 3.97mg Oat
Phosphorus 190mg 523mg Oat
Sodium 14mg 2mg Oat
Vitamin A 166IU 0IU Tofu
Manganese 1.181mg 4.916mg Oat
Selenium 17.4µg 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
Saturated Fat 1.261g 1.217g Oat
Monounsaturated Fat 1.925g 2.178g Oat
Polyunsaturated fat 4.921g 2.535g Tofu
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

Which food is preferable for your diet?

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

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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
10%
Tofu
30%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.