Oatmeal vs. Tofu
Nutrition comparison of Oatmeal and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and tofu:
- Both tofu and oatmeal are high in calcium, iron and protein.
- Oatmeal has more thiamin, riboflavin, niacin and Vitamin B6, however, tofu contains more pantothenic acid.
- Oatmeal is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and tofu has 79% less calories than oatmeal - tofu has 76 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 tofu per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Tofu | |
|---|---|---|
| Protein | 17% | 39% |
| Carbohydrates | 69% | 9% |
| Fat | 15% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and tofu has 97% less carbohydrates than oatmeal - tofu has 1.9g 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 31 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Tofu and oatmeal contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both tofu and oatmeal are high in protein. Oatmeal has 98% more protein than tofu - tofu has 8.1g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Tofu and oatmeal contain similar amounts of saturated fat - tofu has 0.69g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Tofu and oatmeal contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than oatmeal - tofu has 25.5ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Tofu and oatmeal contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Tofu and oatmeal contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, niacin and Vitamin B6, however, tofu contains more pantothenic acid. Both oatmeal and tofu contain significant amounts of folate.
| Oatmeal | Tofu | |
|---|---|---|
| Thiamin | 0.73 MG | 0.081 MG |
| Riboflavin | 0.14 MG | 0.052 MG |
| Niacin | 0.78 MG | 0.195 MG |
| Pantothenic acid | ~ | 0.068 MG |
| Vitamin B6 | 0.12 MG | 0.047 MG |
| Folate | 32 UG | 15 UG |
Minerals
calcium
Both tofu and oatmeal are high in calcium. Tofu has 573% more calcium than oatmeal - tofu has 350mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both tofu and oatmeal are high in iron. Tofu has 28% more iron than oatmeal - tofu has 5.4mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 189% more potassium than tofu - tofu has 121mg 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.
Oatmeal g
()
|
Daily Values (%) |
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 tofu or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and tofu has 80% less calories than oatmeal - tofu has 76 calories in 100g and oatmeal has 367 calories.
Is tofu or oatmeal better for protein?
Both tofu and oatmeal are high in protein. Oatmeal has 100% more protein than tofu - tofu has 8.1g of protein per 100 grams and oatmeal has 16g of protein.
Does tofu or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and tofu has 100% fewer carbohydrates than oatmeal - tofu has 1.9g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does tofu or oatmeal contain more calcium?
Both tofu and oatmeal are high in calcium. Tofu has 570% more calcium than oatmeal - tofu has 350mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does tofu or oatmeal contain more iron?
Both tofu and oatmeal are high in iron. Tofu has 30% more iron than oatmeal - tofu has 5.4mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does tofu or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 190% more potassium than tofu - tofu has 121mg of potassium in 100 grams and oatmeal has 350mg of potassium.