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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Sodium | 14mg | 2mg | 1% |
| Monounsaturated fat | 1.925g | 2.178g | 1% |
| Protein | 17.27g | 16.89g | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
30%
Minerals Daily Need Coverage Score
87%
154%
Comparison summary
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 44)
Which food is cheaper?
Tofu is cheaper (difference - $0.6)
Which food contains less Sodium?
Oats contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 0.044g)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is richer in vitamins?
Oats is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)