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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
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
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
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
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
6%
26%
Minerals Daily Need Coverage Score
23%
45%
Comparison summary
Which food contains less Sodium?
Tofu yogurt contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 79)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 0.033g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.