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  6. Vegetable oil vs. Tofu

Vegetable oil vs. Tofu — In-Depth Nutrition Comparison

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Important differences between Vegetable oil and Tofu

  • Vegetable oil has more Vitamin E , and Vitamin K, however, Tofu has more Iron, Calcium, Manganese, Copper, Selenium, Phosphorus, and Magnesium.
  • Vegetable oil's daily need coverage for Vitamin E is 98% more.
  • Vegetable oil has 21 times more Saturated Fat than Tofu. Vegetable oil has 14.367g of Saturated Fat, while Tofu has 0.691g.

The food varieties used in the comparison are Oil, corn, peanut, and olive and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Vegetable oil vs Tofu 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.
Vegetable oil
Vegetable oil
1
:
9
Tofu
Tofu
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +4023.1%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +3900%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Vegetable oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 0% 0% 0% 1% 0% 0% 0%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +4023.1%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +3900%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Vegetable oil
Vegetable oil
2
:
8
Tofu
Tofu
Contains more Vitamin E +147700%
Contains more Vitamin K +775%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vegetable oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 296% 0% 0% 0% 0% 0% 0% 0% 0% 0% 53%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +147700%
Contains more Vitamin K +775%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable oil
Vegetable oil
1
:
4
Tofu
Tofu
Contains more Fats +1992.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Vegetable oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Fats +1992.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable oil
Vegetable oil
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +4448.6%
Contains more Polyunsaturated fat +1123.9%
Contains less Saturated Fat -95.2%
Vegetable oil
15% 50% 35%
Saturated Fat: 14.367 g
Monounsaturated Fat: 48.033 g
Polyunsaturated fat: 33.033 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +4448.6%
Contains more Polyunsaturated fat +1123.9%
Contains less Saturated Fat -95.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable oil Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Vegetable oil Tofu Opinion
Net carbs 0g 1.57g Tofu
Protein 0g 8.08g Tofu
Fats 100g 4.78g Vegetable oil
Carbs 0g 1.87g Tofu
Calories 884kcal 76kcal Vegetable oil
Sugar 0g 0.62g Vegetable oil
Fiber 0g 0.3g Tofu
Calcium 0mg 350mg Tofu
Iron 0.13mg 5.36mg Tofu
Magnesium 0mg 30mg Tofu
Phosphorus 0mg 97mg Tofu
Potassium 0mg 121mg Tofu
Sodium 0mg 7mg Vegetable oil
Zinc 0.02mg 0.8mg Tofu
Copper 0mg 0.193mg Tofu
Manganese 0mg 0.605mg Tofu
Selenium 0µg 8.9µg Tofu
Vitamin A 0IU 85IU Tofu
Vitamin E 14.78mg 0.01mg Vegetable oil
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0mg 0.081mg Tofu
Vitamin B2 0mg 0.052mg Tofu
Vitamin B3 0mg 0.195mg Tofu
Vitamin B5 0mg 0.068mg Tofu
Vitamin B6 0mg 0.047mg Tofu
Folate 0µg 15µg Tofu
Vitamin K 21µg 2.4µg Vegetable oil
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 14.367g 0.691g Tofu
Monounsaturated Fat 48.033g 1.056g Vegetable oil
Polyunsaturated fat 33.033g 2.699g Vegetable oil

Which food is preferable for your diet?

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

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
29%
Vegetable oil
6%
Tofu
Minerals Daily Need Coverage Score
1%
Vegetable oil
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 15)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 13.676g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.