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.
Detailed nutritional comparison of oatmeal and fried tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oatmeal src
Image of Fried Tofu src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oatmeal or Fried Tofu .

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Fried Tofu (Tofu, fried) .

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G Water G
G Starch G
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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.