Side-by-Side Comparison

Rolled Oats (Raw) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-79%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 389 kcal, 306 kcal less).

Higher Protein

+69%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 16.9 g vs 10.0 g in Tofu (Firm) (+6.9 g, +69%).

Higher Dietary Fiber

+1078%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 0.90 g in Tofu (Firm) (+9.7 g, +1078%).

Higher Vitamin C

Tofu (Firm)

Tofu (Firm) provides 0.10 mg vs 0 mg in Rolled Oats (Raw) (+0.10 mg).

Comparing per 100 g standard edible portion.

Nutrient

Rolled Oats (Raw)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

389 kcal19% DV

Tofu (Firm)

83 kcal4% DV

Rolled Oats (Raw) provides 389 kcal vs 83 kcal in Tofu (Firm) (+306 kcal, +369%).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

16.9 g34% DV

Tofu (Firm)

10.0 g20% DV

Rolled Oats (Raw) provides 16.9 g vs 10.0 g in Tofu (Firm) (+6.9 g, +69%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

66.3 g24% DV

Tofu (Firm)

1.9 g1% DV

Rolled Oats (Raw) provides 66.3 g vs 1.9 g in Tofu (Firm) (+64.4 g, +3425%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

10.6 g38% DV

Tofu (Firm)

0.90 g3% DV

Rolled Oats (Raw) provides 10.6 g vs 0.90 g in Tofu (Firm) (+9.7 g, +1078%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

6.9 g9% DV

Tofu (Firm)

5.3 g7% DV

Rolled Oats (Raw) provides 6.9 g vs 5.3 g in Tofu (Firm) (+1.6 g, +31%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.99 g2% DV

Tofu (Firm)

0.62 g1% DV

Rolled Oats (Raw) provides 0.99 g vs 0.62 g in Tofu (Firm) (+0.37 g, +60%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Rolled Oats (Raw)

0 mg

Tofu (Firm)

0.10 mg

Tofu (Firm) provides slightly more vitamin c (0.10 mg vs 0 mg).

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

Tofu (Firm)

0 µg

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Tofu (Firm)

0 µg

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Rolled Oats (Raw)

0.42 mg3% DV

Tofu (Firm)

0.01 mg

Rolled Oats (Raw) provides 0.42 mg vs 0.01 mg in Tofu (Firm) (+0.41 mg, +4100%).

Vitamin KTofu (Firm) higher

Rolled Oats (Raw)

1.9 µg2% DV

Tofu (Firm)

2.4 µg2% DV

Tofu (Firm) provides 2.4 µg vs 1.9 µg in Rolled Oats (Raw) (+0.5 µg, +26%).

Folate (DFE)Rolled Oats (Raw) higher

Rolled Oats (Raw)

56 µg14% DV

Tofu (Firm)

19 µg5% DV

Rolled Oats (Raw) provides 56 µg vs 19 µg in Tofu (Firm) (+37 µg, +195%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.76 mg64% DV

Tofu (Firm)

0.08 mg7% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.08 mg in Tofu (Firm) (+0.68 mg, +842%).

Riboflavin (Vitamin B2)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.14 mg11% DV

Tofu (Firm)

0.05 mg4% DV

Rolled Oats (Raw) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.05 mg).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.96 mg6% DV

Tofu (Firm)

0.20 mg1% DV

Rolled Oats (Raw) provides 0.96 mg vs 0.20 mg in Tofu (Firm) (+0.77 mg, +393%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.3 mg27% DV

Tofu (Firm)

0.07 mg1% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.07 mg in Tofu (Firm) (+1.3 mg, +1884%).

Vitamin B6Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.12 mg7% DV

Tofu (Firm)

0.05 mg3% DV

Rolled Oats (Raw) provides slightly more vitamin b6 (0.12 mg vs 0.05 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Tofu (Firm)

0 µg

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Rolled Oats (Raw)

2.0 mg

Tofu (Firm)

9.0 mg

Tofu (Firm) provides 9.0 mg vs 2.0 mg in Rolled Oats (Raw) (+7.0 mg, +350%).

PotassiumRolled Oats (Raw) higher

Rolled Oats (Raw)

429 mg9% DV

Tofu (Firm)

148 mg3% DV

Rolled Oats (Raw) provides 429 mg vs 148 mg in Tofu (Firm) (+281 mg, +190%).

CalciumTofu (Firm) higher

Rolled Oats (Raw)

54.0 mg4% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 54.0 mg in Rolled Oats (Raw) (+228 mg, +422%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

4.7 mg26% DV

Tofu (Firm)

2.0 mg11% DV

Rolled Oats (Raw) provides 4.7 mg vs 2.0 mg in Tofu (Firm) (+2.7 mg, +131%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

177 mg42% DV

Tofu (Firm)

37.0 mg9% DV

Rolled Oats (Raw) provides 177 mg vs 37.0 mg in Tofu (Firm) (+140 mg, +378%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

523 mg42% DV

Tofu (Firm)

121 mg10% DV

Rolled Oats (Raw) provides 523 mg vs 121 mg in Tofu (Firm) (+402 mg, +332%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

4.0 mg36% DV

Tofu (Firm)

0.89 mg8% DV

Rolled Oats (Raw) provides 4.0 mg vs 0.89 mg in Tofu (Firm) (+3.1 mg, +346%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

1.2 g6% DV

Tofu (Firm)

0.79 g4% DV

Rolled Oats (Raw) provides 1.2 g vs 0.79 g in Tofu (Firm) (+0.43 g, +54%).

Nutrient

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

156 kcal8% DV

Tofu (Firm)

105 kcal5% DV

Rolled Oats (Raw) provides 156 kcal vs 105 kcal in Tofu (Firm) (+51 kcal, +49%).

ProteinTofu (Firm) higher

Rolled Oats (Raw)

6.8 g14% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 6.8 g in Rolled Oats (Raw) (+5.8 g, +86%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

26.5 g10% DV

Tofu (Firm)

2.4 g1% DV

Rolled Oats (Raw) provides 26.5 g vs 2.4 g in Tofu (Firm) (+24.1 g, +1019%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

4.2 g15% DV

Tofu (Firm)

1.1 g4% DV

Rolled Oats (Raw) provides 4.2 g vs 1.1 g in Tofu (Firm) (+3.1 g, +274%).

Total FatTofu (Firm) higher

Rolled Oats (Raw)

2.8 g4% DV

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 2.8 g in Rolled Oats (Raw) (+3.9 g, +140%).

Total SugarsTofu (Firm) higher

Rolled Oats (Raw)

0.40 g1% DV

Tofu (Firm)

0.78 g2% DV

Tofu (Firm) provides 0.78 g vs 0.40 g in Rolled Oats (Raw) (+0.39 g, +97%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Rolled Oats (Raw)

0 mg

Tofu (Firm)

0.13 mg

Tofu (Firm) provides slightly more vitamin c (0.13 mg vs 0 mg).

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

Tofu (Firm)

0 µg

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Tofu (Firm)

0 µg

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Rolled Oats (Raw)

0.17 mg1% DV

Tofu (Firm)

0.01 mg

Rolled Oats (Raw) provides slightly more vitamin e (0.17 mg vs 0.01 mg).

Vitamin KTofu (Firm) higher

Rolled Oats (Raw)

0.8 µg1% DV

Tofu (Firm)

3.0 µg3% DV

Tofu (Firm) provides 3.0 µg vs 0.8 µg in Rolled Oats (Raw) (+2.3 µg, +298%).

Folate (DFE)Tofu (Firm) higher

Rolled Oats (Raw)

22 µg6% DV

Tofu (Firm)

24 µg6% DV

Tofu (Firm) provides 24 µg vs 22 µg in Rolled Oats (Raw) (+1.5 µg, +7%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.31 mg25% DV

Tofu (Firm)

0.10 mg9% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.10 mg in Tofu (Firm) (+0.20 mg, +199%).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.06 mg4% DV

Tofu (Firm)

0.07 mg5% DV

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.38 mg2% DV

Tofu (Firm)

0.25 mg2% DV

Rolled Oats (Raw) provides 0.38 mg vs 0.25 mg in Tofu (Firm) (+0.14 mg, +56%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.54 mg11% DV

Tofu (Firm)

0.09 mg2% DV

Rolled Oats (Raw) provides 0.54 mg vs 0.09 mg in Tofu (Firm) (+0.45 mg, +530%).

Vitamin B6Similar

Rolled Oats (Raw)

0.05 mg3% DV

Tofu (Firm)

0.06 mg3% DV

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Tofu (Firm)

0 µg

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Rolled Oats (Raw)

0.80 mg

Tofu (Firm)

11.3 mg

Tofu (Firm) provides 11.3 mg vs 0.80 mg in Rolled Oats (Raw) (+10.5 mg, +1318%).

PotassiumTofu (Firm) higher

Rolled Oats (Raw)

172 mg4% DV

Tofu (Firm)

186 mg4% DV

Tofu (Firm) provides 186 mg vs 172 mg in Rolled Oats (Raw) (+14.9 mg, +9%).

CalciumTofu (Firm) higher

Rolled Oats (Raw)

21.6 mg2% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 21.6 mg in Rolled Oats (Raw) (+334 mg, +1545%).

IronTofu (Firm) higher

Rolled Oats (Raw)

1.9 mg10% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 1.9 mg in Rolled Oats (Raw) (+0.68 mg, +36%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

70.8 mg17% DV

Tofu (Firm)

46.6 mg11% DV

Rolled Oats (Raw) provides 70.8 mg vs 46.6 mg in Tofu (Firm) (+24.2 mg, +52%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

209 mg17% DV

Tofu (Firm)

152 mg12% DV

Rolled Oats (Raw) provides 209 mg vs 152 mg in Tofu (Firm) (+56.7 mg, +37%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

1.6 mg14% DV

Tofu (Firm)

1.1 mg10% DV

Rolled Oats (Raw) provides 1.6 mg vs 1.1 mg in Tofu (Firm) (+0.47 mg, +42%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Rolled Oats (Raw)

0.49 g2% DV

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.49 g in Rolled Oats (Raw) (+0.51 g, +104%).

Nutrient

Rolled Oats (Raw)Amount per 100 kcal (26 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

101 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of calories (energy) (101 kcal).

ProteinTofu (Firm) higher

Rolled Oats (Raw)

4.4 g9% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 4.4 g in Rolled Oats (Raw) (+7.6 g, +173%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

17.2 g6% DV

Tofu (Firm)

2.3 g1% DV

Rolled Oats (Raw) provides 17.2 g vs 2.3 g in Tofu (Firm) (+15.0 g, +664%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

2.8 g10% DV

Tofu (Firm)

1.1 g4% DV

Rolled Oats (Raw) provides 2.8 g vs 1.1 g in Tofu (Firm) (+1.7 g, +155%).

Total FatTofu (Firm) higher

Rolled Oats (Raw)

1.8 g2% DV

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 1.8 g in Rolled Oats (Raw) (+4.5 g, +252%).

Total SugarsTofu (Firm) higher

Rolled Oats (Raw)

0.26 g1% DV

Tofu (Firm)

0.74 g1% DV

Tofu (Firm) provides 0.74 g vs 0.26 g in Rolled Oats (Raw) (+0.49 g, +189%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Rolled Oats (Raw)

0 mg

Tofu (Firm)

0.12 mg

Tofu (Firm) provides slightly more vitamin c (0.12 mg vs 0 mg).

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

Tofu (Firm)

0 µg

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Tofu (Firm)

0 µg

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Rolled Oats (Raw)

0.11 mg1% DV

Tofu (Firm)

0.01 mg

Rolled Oats (Raw) provides slightly more vitamin e (0.11 mg vs 0.01 mg).

Vitamin KTofu (Firm) higher

Rolled Oats (Raw)

0.5 µg

Tofu (Firm)

2.9 µg2% DV

Tofu (Firm) provides 2.9 µg vs 0.5 µg in Rolled Oats (Raw) (+2.4 µg, +483%).

Folate (DFE)Tofu (Firm) higher

Rolled Oats (Raw)

15 µg4% DV

Tofu (Firm)

23 µg6% DV

Tofu (Firm) provides 23 µg vs 15 µg in Rolled Oats (Raw) (+8.2 µg, +57%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.20 mg17% DV

Tofu (Firm)

0.10 mg8% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.10 mg).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.04 mg3% DV

Tofu (Firm)

0.06 mg5% DV

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Similar

Rolled Oats (Raw)

0.25 mg2% DV

Tofu (Firm)

0.23 mg1% DV

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of niacin (vitamin b3) (0.25 mg).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.35 mg7% DV

Tofu (Firm)

0.08 mg2% DV

Rolled Oats (Raw) provides 0.35 mg vs 0.08 mg in Tofu (Firm) (+0.27 mg, +330%).

Vitamin B6Similar

Rolled Oats (Raw)

0.03 mg2% DV

Tofu (Firm)

0.06 mg3% DV

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Tofu (Firm)

0 µg

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Rolled Oats (Raw)

0.52 mg

Tofu (Firm)

10.8 mg

Tofu (Firm) provides 10.8 mg vs 0.52 mg in Rolled Oats (Raw) (+10.3 mg, +1977%).

PotassiumTofu (Firm) higher

Rolled Oats (Raw)

112 mg2% DV

Tofu (Firm)

178 mg4% DV

Tofu (Firm) provides 178 mg vs 112 mg in Rolled Oats (Raw) (+66.1 mg, +59%).

CalciumTofu (Firm) higher

Rolled Oats (Raw)

14.0 mg1% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 14.0 mg in Rolled Oats (Raw) (+324 mg, +2310%).

IronTofu (Firm) higher

Rolled Oats (Raw)

1.2 mg7% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 1.2 mg in Rolled Oats (Raw) (+1.2 mg, +99%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

46.0 mg11% DV

Tofu (Firm)

44.4 mg11% DV

Rolled Oats (Raw) provides 46.0 mg vs 44.4 mg in Tofu (Firm) (+1.6 mg, +4%).

PhosphorusTofu (Firm) higher

Rolled Oats (Raw)

136 mg11% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 136 mg in Rolled Oats (Raw) (+9.2 mg, +7%).

ZincSimilar

Rolled Oats (Raw)

1.0 mg9% DV

Tofu (Firm)

1.1 mg10% DV

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of zinc (1.0 mg).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Rolled Oats (Raw)

0.32 g2% DV

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.32 g in Rolled Oats (Raw) (+0.63 g, +199%).

Nutrient

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Rolled Oats (Raw)

13.0 g26% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 13.0 g in Rolled Oats (Raw) (+23.0 g, +177%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

51.0 g19% DV

Tofu (Firm)

6.8 g2% DV

Rolled Oats (Raw) provides 51.0 g vs 6.8 g in Tofu (Firm) (+44.2 g, +652%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

8.2 g29% DV

Tofu (Firm)

3.2 g12% DV

Rolled Oats (Raw) provides 8.2 g vs 3.2 g in Tofu (Firm) (+4.9 g, +151%).

Total FatTofu (Firm) higher

Rolled Oats (Raw)

5.3 g7% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 5.3 g in Rolled Oats (Raw) (+13.7 g, +257%).

Total SugarsTofu (Firm) higher

Rolled Oats (Raw)

0.76 g2% DV

Tofu (Firm)

2.2 g4% DV

Tofu (Firm) provides 2.2 g vs 0.76 g in Rolled Oats (Raw) (+1.5 g, +194%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Rolled Oats (Raw)

0 mg

Tofu (Firm)

0.36 mg

Tofu (Firm) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

Tofu (Firm)

0 µg

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Tofu (Firm)

0 µg

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Rolled Oats (Raw)

0.32 mg2% DV

Tofu (Firm)

0.04 mg

Rolled Oats (Raw) provides 0.32 mg vs 0.04 mg in Tofu (Firm) (+0.29 mg, +796%).

Vitamin KTofu (Firm) higher

Rolled Oats (Raw)

1.5 µg1% DV

Tofu (Firm)

8.7 µg7% DV

Tofu (Firm) provides 8.7 µg vs 1.5 µg in Rolled Oats (Raw) (+7.2 µg, +492%).

Folate (DFE)Tofu (Firm) higher

Rolled Oats (Raw)

43 µg11% DV

Tofu (Firm)

69 µg17% DV

Tofu (Firm) provides 69 µg vs 43 µg in Rolled Oats (Raw) (+25 µg, +59%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.59 mg49% DV

Tofu (Firm)

0.29 mg24% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.29 mg in Tofu (Firm) (+0.30 mg, +101%).

Riboflavin (Vitamin B2)Tofu (Firm) higher

Rolled Oats (Raw)

0.11 mg8% DV

Tofu (Firm)

0.19 mg14% DV

Tofu (Firm) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.11 mg).

Niacin (Vitamin B3)Similar

Rolled Oats (Raw)

0.74 mg5% DV

Tofu (Firm)

0.70 mg4% DV

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of niacin (vitamin b3) (0.74 mg).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.0 mg21% DV

Tofu (Firm)

0.25 mg5% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.25 mg in Tofu (Firm) (+0.79 mg, +323%).

Vitamin B6Tofu (Firm) higher

Rolled Oats (Raw)

0.09 mg5% DV

Tofu (Firm)

0.17 mg10% DV

Tofu (Firm) provides slightly more vitamin b6 (0.17 mg vs 0.09 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Tofu (Firm)

0 µg

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Rolled Oats (Raw)

1.5 mg

Tofu (Firm)

32.5 mg1% DV

Tofu (Firm) provides 32.5 mg vs 1.5 mg in Rolled Oats (Raw) (+31.0 mg, +2010%).

PotassiumTofu (Firm) higher

Rolled Oats (Raw)

330 mg7% DV

Tofu (Firm)

534 mg11% DV

Tofu (Firm) provides 534 mg vs 330 mg in Rolled Oats (Raw) (+204 mg, +62%).

CalciumTofu (Firm) higher

Rolled Oats (Raw)

41.6 mg3% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 41.6 mg in Rolled Oats (Raw) (+976 mg, +2348%).

IronTofu (Firm) higher

Rolled Oats (Raw)

3.6 mg20% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 3.6 mg in Rolled Oats (Raw) (+3.7 mg, +103%).

MagnesiumSimilar

Rolled Oats (Raw)

136 mg32% DV

Tofu (Firm)

134 mg32% DV

Both Rolled Oats (Raw) and Tofu (Firm) provide similar amounts of magnesium (136 mg).

PhosphorusTofu (Firm) higher

Rolled Oats (Raw)

403 mg32% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 403 mg in Rolled Oats (Raw) (+34.1 mg, +8%).

ZincTofu (Firm) higher

Rolled Oats (Raw)

3.1 mg28% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 3.1 mg in Rolled Oats (Raw) (+0.16 mg, +5%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Rolled Oats (Raw)

0.94 g5% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.94 g in Rolled Oats (Raw) (+1.9 g, +204%).

Rolled Oats (Raw) vs Tofu (Firm)

Rolled Oats (Raw)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary