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Tofu yogurt vs. Oatmeal — In-Depth Nutrition Comparison

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How are tofu yogurt and oatmeal different?

  • Tofu yogurt is higher in selenium and choline; however, oatmeal is richer in iron, vitamin B6, vitamin B3, vitamin B1, vitamin B2, folate, vitamin A, and fiber.
  • Daily need coverage for iron for oatmeal is 61% higher.
  • Tofu yogurt contains 10 times more choline than oatmeal. While tofu yogurt contains 48.4mg of choline, oatmeal contains only 4.7mg.

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

Infographic

Tofu yogurt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +47.5%
Contains more CopperCopper +13.6%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +160%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +462.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +102.6%

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.
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +342.9%
Contains more Vitamin KVitamin K +775%
Contains more CholineCholine +929.8%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +975%
Contains more Vitamin B3Vitamin B3 +1160.4%
Contains more Vitamin B6Vitamin B6 +1350%
Contains more FolateFolate +633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Oatmeal DV% diff.
Iron 1.06mg 5.96mg 61%
Manganese 0.558mg 24%
Vitamin B6 0.02mg 0.29mg 21%
Vitamin B1 0.06mg 0.26mg 17%
Vitamin B3 0.24mg 3.025mg 17%
Vitamin B2 0.02mg 0.215mg 15%
Selenium 13µg 5µg 15%
Vitamin A 2µg 130µg 14%
Folate 6µg 44µg 10%
Choline 48.4mg 4.7mg 8%
Phosphorus 38mg 77mg 6%
Fiber 0.2g 1.7g 6%
Vitamin B5 0.317mg 6%
Starch 10.37g 4%
Calcium 118mg 80mg 4%
Polyunsaturated fat 1.017g 0.426g 4%
Zinc 0.31mg 0.62mg 3%
Vitamin K 3.5µg 0.4µg 3%
Magnesium 40mg 26mg 3%
Vitamin C 2.5mg 0mg 3%
Vitamin E 0.31mg 0.07mg 2%
Protein 3.5g 2.37g 2%
Calories 94kcal 68kcal 1%
Sodium 35mg 49mg 1%
Carbs 15.96g 11.67g 1%
Copper 0.075mg 0.066mg 1%
Fats 1.8g 1.36g 1%
Net carbs 15.76g 9.97g N/A
Potassium 47mg 61mg 0%
Sugar 1.24g 0.46g N/A
Trans fat 0g 0.003g N/A
Saturated fat 0.259g 0.226g 0%
Monounsaturated fat 0.4g 0.391g 0%
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +47.7%
Contains more FatsFats +32.4%
Contains more CarbsCarbs +36.8%
Contains more OtherOther +117.5%
~equal in Water ~84.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Poly. FatPolyunsaturated fat +138.7%
Contains less Sat. FatSaturated fat -12.7%
~equal in Monounsaturated fat ~0.391g

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.