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  6. Tofu vs. Oatmeal

Tofu vs. Oatmeal — In-Depth Nutrition Comparison

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How are tofu and oatmeal different?

  • Tofu is higher in calcium, copper, manganese, selenium, phosphorus, and zinc; however, oatmeal is richer in iron, vitamin B3, vitamin B6, and vitamin B2.
  • Daily need coverage for calcium for tofu is 60% higher.
  • Tofu contains 6 times more copper than oatmeal. While tofu contains 0.378mg of copper, oatmeal contains only 0.066mg.
  • Tofu has a lower glycemic index (15) than oatmeal (79).

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

Infographic

Tofu 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.
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%
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 +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%
Contains more IronIron +124.1%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
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 FolateFolate +51.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +628.7%
Contains more FatsFats +541.2%
Contains more OtherOther +145.6%
Contains more CarbsCarbs +319.8%
Contains more WaterWater +20.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 Mono. FatMonounsaturated fat +392.3%
Contains more Poly. FatPolyunsaturated fat +1055.2%
Contains less Sat. FatSaturated fat -82.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.