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Bran vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 0.83g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.637g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Tofu
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Bran
4
Tofu
Mineral Summary Score
84
Bran
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
7
:
1
Tofu
Contains more Potassium +367.8%
Contains more Magnesium +683.3%
Contains more Copper +108.8%
Contains more Zinc +288.8%
Contains more Phosphorus +656.7%
Contains less Sodium -42.9%
Contains more Calcium +503.4%
Equal in Iron - 5.36
Contains more Potassium +367.8%
Contains more Magnesium +683.3%
Contains more Copper +108.8%
Contains more Zinc +288.8%
Contains more Phosphorus +656.7%
Contains less Sodium -42.9%
Contains more Calcium +503.4%
Equal in Iron - 5.36

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
7
:
2
Tofu
Contains more Vitamin E +10000%
Contains more Vitamin B1 +1344.4%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +379%
Contains more Vitamin B5 +2097.1%
Contains more Vitamin B6 +251.1%
Contains more Vitamin K +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +10000%
Contains more Vitamin B1 +1344.4%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +379%
Contains more Vitamin B5 +2097.1%
Contains more Vitamin B6 +251.1%
Contains more Vitamin K +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
104%
Bran
48%
Tofu
Carbohydrates
66%
Bran
2%
Tofu
Fats
32%
Bran
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bran Tofu Opinion
Calories 246 76 Bran
Protein 17.3 8.08 Bran
Fats 7.03 4.78 Bran
Vitamin C 0 0.1 Tofu
Carbs 66.22 1.87 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 5.36 Bran
Calcium 58 350 Tofu
Potassium 566 121 Bran
Magnesium 235 30 Bran
Sugars 1.45 0.62 Bran
Fiber 15.4 0.3 Bran
Copper 0.403 0.193 Bran
Zinc 3.11 0.8 Bran
Starch
Phosphorus 734 97 Bran
Sodium 4 7 Bran
Vitamin A 0 85 Tofu
Vitamin E 1.01 0.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.081 Bran
Vitamin B2 0.22 0.052 Bran
Vitamin B3 0.934 0.195 Bran
Vitamin B5 1.494 0.068 Bran
Vitamin B6 0.165 0.047 Bran
Vitamin B12 0 0
Vitamin K 3.2 2.4 Bran
Folic acid (B9) 0 0
Trans Fat 0 Bran
Saturated Fat 1.328 0.691 Tofu
Monounsaturated Fat 2.376 1.056 Bran
Polyunsaturated fat 2.766 2.699 Bran
Tryptophan 0.335 0.12 Bran
Threonine 0.502 0.402 Bran
Isoleucine 0.668 0.435 Bran
Leucine 1.374 0.713 Bran
Lysine 0.76 0.452 Bran
Methionine 0.335 0.108 Bran
Phenylalanine 0.908 0.428 Bran
Valine 0.964 0.446 Bran
Histidine 0.41 0.221 Bran
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.