Oatmeal vs. Silken Tofu
Nutrition comparison of Oatmeal and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and silken tofu:
- Both silken tofu and oatmeal are high in calcium.
- Oatmeal has more thiamin, riboflavin and Vitamin B6, however, silken tofu contains more pantothenic acid.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and silken tofu has 83% less calories than oatmeal - silken tofu has 61 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Silken Tofu | |
|---|---|---|
| Protein | 17% | 43% |
| Carbohydrates | 69% | 7% |
| Fat | 15% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and silken tofu has 98% less carbohydrates than oatmeal - silken tofu has 1.2g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 48 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Silken tofu and oatmeal contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 123% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Silken tofu and oatmeal contain similar amounts of saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Silken tofu and oatmeal contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Silken tofu and oatmeal contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Silken tofu and oatmeal contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Silken tofu and oatmeal contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and Vitamin B6, however, silken tofu contains more pantothenic acid. Both oatmeal and silken tofu contain significant amounts of niacin and folate.
| Oatmeal | Silken Tofu | |
|---|---|---|
| Thiamin | 0.73 MG | 0.047 MG |
| Riboflavin | 0.14 MG | 0.037 MG |
| Niacin | 0.78 MG | 0.535 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | 0.12 MG | 0.052 MG |
| Folate | 32 UG | 44 UG |
Minerals
calcium
Both silken tofu and oatmeal are high in calcium. Silken tofu has 113% more calcium than oatmeal - silken tofu has 111mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 278% more iron than silken tofu - silken tofu has 1.1mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 192% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Oatmeal g
()
|
Daily Values (%) |
Silken Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does silken tofu or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and silken tofu has 80% less calories than oatmeal - silken tofu has 61 calories in 100g and oatmeal has 367 calories.
Is silken tofu or oatmeal better for protein?
Oatmeal is a fantastic source of protein and it has 120% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and oatmeal has 16g of protein.
Does silken tofu or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and silken tofu has 100% fewer carbohydrates than oatmeal - silken tofu has 1.2g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does silken tofu or oatmeal contain more calcium?
Both silken tofu and oatmeal are high in calcium. Silken tofu has 110% more calcium than oatmeal - silken tofu has 111mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does silken tofu or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 280% more iron than silken tofu - silken tofu has 1.1mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does silken tofu or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 190% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and oatmeal has 350mg of potassium.