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Oat bran vs Tofu Yogurt: How Do They Compare?

This article explains the key similarities and differences between oat bran and tofu yogurt, foods from the grains and legumes food groups. Read on to learn more about the oat bran vs tofu yogurt comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 5, 2023.

Although oat bran and tofu yogurt belong to different food groups, while oat bran belong is a grain, and tofu yogurt belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares oat bran and tofu yogurt, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how oat bran and tofu yogurt compare specifically.

Oat bran

Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).

It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.

Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.

It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.

Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.

Tofu Yogurt

Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.

Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.

Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.

In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.

Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.

Tofu Yogurt is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine) in a small amount.

Oat bran vs Tofu Yogurt Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oat bran vs tofu yogurt.

This comparison will start by comparing the caloric value of oat bran and tofu yogurt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Oat branTofu Yogurt
Energy246 kcal94 kcal
Carbs66.2 g16 g
Sugar1.45 g1.24 g
Fiber15.4 g0.2 g
Protein17.3 g3.5 g
Fat7.03 g1.8 g
Saturated Fat1.33 g0.259 g

Oat bran vs Tofu Yogurt Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing tofu yogurt vs oat bran for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 246 calories per 100 grams of oat bran.

However, both oat bran and tofu yogurt can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oat bran vs Tofu Yogurt Protein

Legumes and most legume products, including oat bran and tofu yogurt, are important sources of plant-based protein.

Oat bran offers around 80% more protein than tofu yogurt.

Oat bran has 17.3 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Oat bran vs Tofu Yogurt Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oat bran and tofu yogurt.

The total amount of carbohydrates is around 76% higher in oat bran than in tofu yogurt. It have 66.2 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in tofu yogurt than in oat bran, 25% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of oat bran contains 0.4 grams.

Lastly, let’s take a look at the dietary fiber in oat bran and tofu yogurt.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, oat bran is a better source of fiber than tofu yogurt which oat bran offers 0.1 grams per portion.

Oat bran vs Tofu Yogurt Fats

Like most other grains and legumes, with the exception of lupins and peanuts, oat bran and tofu yogurt are low in fat.

Fats in oat bran and tofu yogurt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oat bran and tofu yogurt:

  • Oat bran: 7 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 77% lower in saturated fats.

Tofu Yogurt and oat bran contain 0.3 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Oat bran vs Tofu Yogurt Vitamins Content

This section will discuss the vitamin content of oat bran and tofu yogurt.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oat bran has a higher amount of vitamin A, vitamin C, and vitamin K.

However, tofu yogurt has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Oat bran and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oat bran and tofu yogurt contain side by side, so you can easily compare them.

Oat branTofu Yogurt
Vitamin A033 IU
Vitamin C02.5 mg
Vitamin D00
Vitamin B1 (Thiamine)1.17 mg0.06 mg
Vitamin B2 (Riboflavin)0.22 mg0.02 mg
Vitamin B3 (Niacin)0.934 mg0.24 mg
Vitamin B5 (Pantothenic acid)1.49 mg0
Vitamin B6 (Pyroxidine)0.165 mg0.02 mg
Vitamin B9 (Folate)52 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.01 mg0.31 mg
Vitamin K3.2 µg3.5 µg

Oat bran vs Tofu Yogurt Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oat bran and tofu yogurt comparison focuses on their mineral content.

Oat bran is a better source of calcium, and sodium than tofu yogurt.

On the other hand, tofu yogurt is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Oat bran and tofu yogurt contain the same amount of fluoride.

Check out the table below to learn how oat bran and tofu yogurt compare when it comes to mineral content.

Oat branTofu Yogurt
Calcium58 mg118 mg
Copper0.403 mg0.075 mg
Iron5.41 mg1.06 mg
Magnesium235 mg40 mg
Manganese5.63 mg0
Phosphorus734 mg38 mg
Potassium566 mg47 mg
Selenium45.2 µg13 µg
Sodium4 mg35 mg
Zinc3.11 mg0.31 mg

The Final Word

Oat bran and tofu yogurt are highly nutritious and a great addition to a plant-based diet.

Both oat bran and tofu yogurt are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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