Oatmeal vs. Fried Tofu
Nutrition comparison of Oatmeal and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and fried tofu:
- Both fried tofu and oatmeal are high in calcium, calories, dietary fiber, iron and protein.
- Oatmeal has 62% less saturated fat than fried tofu.
- Oatmeal has more thiamin, riboflavin and niacin, however, fried tofu contains more pantothenic acid.
- Oatmeal is an excellent source of potassium.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried tofu and oatmeal are high in calories. Oatmeal has 36% more calories than fried tofu - fried tofu has 270 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to fried tofu per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Fried Tofu | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 69% | 12% |
| Fat | 15% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and fried tofu has 87% less carbohydrates than oatmeal - fried tofu has 8.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both fried tofu and oatmeal are high in dietary fiber. Oatmeal has 151% more dietary fiber than fried tofu - fried tofu has 3.9g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Fried tofu and oatmeal contain similar amounts of sugar - fried tofu has 2.7g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both fried tofu and oatmeal are high in protein. Fried tofu has 18% more protein than oatmeal - fried tofu has 18.8g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 62% less saturated fat than fried tofu - fried tofu has 2.9g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin A
Fried tofu and oatmeal contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Fried tofu and oatmeal contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Fried tofu has more Vitamin K than oatmeal - fried tofu has 7.8ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and niacin, however, fried tofu contains more pantothenic acid. Both oatmeal and fried tofu contain significant amounts of Vitamin B6 and folate.
| Oatmeal | Fried Tofu | |
|---|---|---|
| Thiamin | 0.73 MG | 0.17 MG |
| Riboflavin | 0.14 MG | 0.05 MG |
| Niacin | 0.78 MG | 0.1 MG |
| Pantothenic acid | ~ | 0.14 MG |
| Vitamin B6 | 0.12 MG | 0.099 MG |
| Folate | 32 UG | 27 UG |
Minerals
calcium
Both fried tofu and oatmeal are high in calcium. Fried tofu has 615% more calcium than oatmeal - fried tofu has 372mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both fried tofu and oatmeal are high in iron. Fried tofu has 16% more iron than oatmeal - fried tofu has 4.9mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 140% more potassium than fried tofu - fried tofu has 146mg 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 Fried Tofu (Tofu, fried) .
Oatmeal g
()
|
Daily Values (%) |
Fried 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 fried tofu or oatmeal contain more calories in 100 grams?Both fried tofu and oatmeal are high in calories. Oatmeal has 40% more calories than fried tofu - fried tofu has 270 calories in 100g and oatmeal has 367 calories.
Does fried tofu or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and fried tofu has 90% fewer carbohydrates than oatmeal - fried tofu has 8.9g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does fried tofu or oatmeal contain more calcium?
Both fried tofu and oatmeal are high in calcium. Fried tofu has 620% more calcium than oatmeal - fried tofu has 372mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does fried tofu or oatmeal contain more iron?
Both fried tofu and oatmeal are high in iron. Fried tofu has 20% more iron than oatmeal - fried tofu has 4.9mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does fried tofu or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 140% more potassium than fried tofu - fried tofu has 146mg of potassium in 100 grams and oatmeal has 350mg of potassium.