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Oatmeal vs. Tofu — In-Depth Nutrition Comparison

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How are oatmeal and tofu different?

  • Oatmeal is higher in iron, vitamin B3, vitamin B6, and vitamin B2; however, tofu is richer in calcium, copper, manganese, selenium, phosphorus, and zinc.
  • Daily need coverage for calcium for tofu is 60% higher.
  • Oatmeal contains 8 times more vitamin B3 than tofu. While oatmeal contains 3.025mg of vitamin B3, tofu contains only 0.381mg.
  • Tofu has a lower glycemic index (15) than oatmeal (79).

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

Infographic

Oatmeal vs Tofu 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Tofu
Tofu
9
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%
Contains more IronIron +124.1%
Contains more MagnesiumMagnesium +123.1%
Contains more CalciumCalcium +753.8%
Contains more PotassiumPotassium +288.5%
Contains more CopperCopper +472.7%
Contains more ZincZinc +153.2%
Contains more PhosphorusPhosphorus +146.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +111.6%
Contains more SeleniumSelenium +248%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +64.6%
Contains more Vitamin B2Vitamin B2 +110.8%
Contains more Vitamin B3Vitamin B3 +694%
Contains more Vitamin B5Vitamin B5 +138.3%
Contains more Vitamin B6Vitamin B6 +215.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +51.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Tofu DV% diff.
Calcium 80mg 683mg 60%
Iron 5.96mg 2.66mg 41%
Copper 0.066mg 0.378mg 35%
Protein 2.37g 17.27g 30%
Polyunsaturated fat 0.426g 4.921g 30%
Manganese 0.558mg 1.181mg 27%
Selenium 5µg 17.4µg 23%
Vitamin B3 3.025mg 0.381mg 17%
Phosphorus 77mg 190mg 16%
Vitamin B6 0.29mg 0.092mg 15%
Vitamin A 130µg 14%
Fats 1.36g 8.72g 11%
Zinc 0.62mg 1.57mg 9%
Vitamin B1 0.26mg 0.158mg 9%
Vitamin B2 0.215mg 0.102mg 9%
Magnesium 26mg 58mg 8%
Potassium 61mg 237mg 5%
Saturated fat 0.226g 1.261g 5%
Calories 68kcal 144kcal 4%
Starch 10.37g 4%
Vitamin B5 0.317mg 0.133mg 4%
Folate 44µg 29µg 4%
Monounsaturated fat 0.391g 1.925g 4%
Carbs 11.67g 2.78g 3%
Fiber 1.7g 2.3g 2%
Sodium 49mg 14mg 2%
Choline 4.7mg 1%
Protein per 100 calories 3.5g 12g N/A
Calories per 10 g protein 287kcal 83kcal N/A
Weight per 100 calories 147g 69g N/A
Unsaturated / Saturated Fat ratio 3.6 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 9.97g 0.48g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.235mg 0%
Threonine 0.083mg 0.785mg 0%
Isoleucine 0.105mg 0.849mg 0%
Leucine 0.2mg 1.392mg 0%
Lysine 0.135mg 0.883mg 0%
Methionine 0.04mg 0.211mg 0%
Phenylalanine 0.13mg 0.835mg 0%
Valine 0.151mg 0.87mg 0%
Histidine 0.057mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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
Contains more CarbsCarbs +319.8%
Contains more WaterWater +20.3%
Contains more ProteinProtein +628.7%
Contains more FatsFats +541.2%
Contains more OtherOther +145.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -82.1%
Contains more Mono. FatMonounsaturated fat +392.3%
Contains more Poly. FatPolyunsaturated fat +1055.2%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.