Oats vs. Tofu
Nutrition comparison of Oats and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and tofu:
- Both oats and tofu are high in calcium, iron and protein.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and tofu has 80% less calories than oat - oat has 389 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Oats has a macronutrient ratio of 17:67:16 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Tofu | |
|---|---|---|
| Protein | 17% | 39% |
| Carbohydrates | 67% | 9% |
| Fat | 16% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and tofu has 97% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 34 times more dietary fiber than tofu - oat has 10.6g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu and oats contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and tofu are high in protein. Oat has 109% more protein than tofu - oat has 16.9g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Oats and tofu contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and oats contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than oat - tofu has 25.5ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Tofu and oats contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Tofu and oats contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Tofu | |
|---|---|---|
| Thiamin | 0.763 MG | 0.081 MG |
| Riboflavin | 0.139 MG | 0.052 MG |
| Niacin | 0.961 MG | 0.195 MG |
| Pantothenic acid | 1.349 MG | 0.068 MG |
| Vitamin B6 | 0.119 MG | 0.047 MG |
| Folate | 56 UG | 15 UG |
Minerals
calcium
Both oats and tofu are high in calcium. Tofu has 548% more calcium than oat - oat has 54mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both oats and tofu are high in iron. Tofu has 14% more iron than oat - oat has 4.7mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Oat is an excellent source of potassium and it has 255% more potassium than tofu - oat has 429mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.319 G |
| Total | 0.111 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, both oats and tofu contain significant amounts of linoleic acid.
| Oats | Tofu | |
|---|---|---|
| linoleic acid | 2.424 G | 2.38 G |
| Total | 2.424 G | 2.38 G |
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.
Oats 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 oats or tofu contain more calories in 100 grams?Oat is high in calories and tofu has 80% less calories than oat - oat has 389 calories in 100g and tofu has 76 calories.
Is oats or tofu better for protein?
Both oats and tofu are high in protein. Oat has 110% more protein than tofu - oat has 16.9g of protein per 100 grams and tofu has 8.1g of protein.
Does oats or tofu have more carbohydrates?
By weight, oat is high in carbohydrates and tofu has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does oats or tofu contain more calcium?
Both oats and tofu are high in calcium. Tofu has 550% more calcium than oat - oat has 54mg of calcium in 100 grams and tofu has 350mg of calcium.
Does oats or tofu contain more iron?
Both oats and tofu are high in iron. Tofu has 10% more iron than oat - oat has 4.7mg of iron in 100 grams and tofu has 5.4mg of iron.
Does oats or tofu contain more potassium?
Oat is a rich source of potassium and it has 260% more potassium than tofu - oat has 429mg of potassium in 100 grams and tofu has 121mg of potassium.