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  6. Bran vs. Tofu

Bran vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between Bran and Tofu

  • The amount of Calcium, Copper, Iron, Selenium, Phosphorus, Zinc, Manganese, Folate, and Vitamin B2 in Tofu is higher than in Bran.
  • Tofu covers your daily Calcium needs 67% more than Bran.
  • Bran contains less Saturated Fat.

Specific food types used in this comparison are Oat bran, cooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Bran vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
1
:
9
Tofu
Tofu
Contains less Sodium -92.9%
Contains more Calcium +6730%
Contains more Iron +202.3%
Contains more Magnesium +45%
Contains more Phosphorus +59.7%
Contains more Potassium +157.6%
Contains more Zinc +196.2%
Contains more Copper +472.7%
Contains more Manganese +22.5%
Contains more Selenium +126%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -92.9%
Contains more Calcium +6730%
Contains more Iron +202.3%
Contains more Magnesium +45%
Contains more Phosphorus +59.7%
Contains more Potassium +157.6%
Contains more Zinc +196.2%
Contains more Copper +472.7%
Contains more Manganese +22.5%
Contains more Selenium +126%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
2
:
6
Tofu
Tofu
Contains more Vitamin B5 +63.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +164.6%
Contains more Vitamin B6 +268%
Contains more Folate +383.3%
Equal in Vitamin B1 - 0.158
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B5 +63.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +164.6%
Contains more Vitamin B6 +268%
Contains more Folate +383.3%
Equal in Vitamin B1 - 0.158

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Tofu
Tofu
Contains more Carbs +311.5%
Contains more Water +20.3%
Contains more Protein +438%
Contains more Fats +914%
Contains more Other +185.7%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +311.5%
Contains more Water +20.3%
Contains more Protein +438%
Contains more Fats +914%
Contains more Other +185.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Tofu
Tofu
Contains less Saturated Fat -87.1%
Contains more Monounsaturated Fat +561.5%
Contains more Polyunsaturated fat +1351.6%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -87.1%
Contains more Monounsaturated Fat +561.5%
Contains more Polyunsaturated fat +1351.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Tofu
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran Tofu Opinion
Net carbs 8.84g 0.48g Bran
Protein 3.21g 17.27g Tofu
Fats 0.86g 8.72g Tofu
Carbs 11.44g 2.78g Bran
Calories 40kcal 144kcal Tofu
Fiber 2.6g 2.3g Bran
Calcium 10mg 683mg Tofu
Iron 0.88mg 2.66mg Tofu
Magnesium 40mg 58mg Tofu
Phosphorus 119mg 190mg Tofu
Potassium 92mg 237mg Tofu
Sodium 1mg 14mg Bran
Zinc 0.53mg 1.57mg Tofu
Copper 0.066mg 0.378mg Tofu
Manganese 0.964mg 1.181mg Tofu
Selenium 7.7µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.16mg 0.158mg Bran
Vitamin B2 0.034mg 0.102mg Tofu
Vitamin B3 0.144mg 0.381mg Tofu
Vitamin B5 0.217mg 0.133mg Bran
Vitamin B6 0.025mg 0.092mg Tofu
Folate 6µg 29µg Tofu
Tryptophan 0.057mg 0.235mg Tofu
Threonine 0.086mg 0.785mg Tofu
Isoleucine 0.114mg 0.849mg Tofu
Leucine 0.235mg 1.392mg Tofu
Lysine 0.13mg 0.883mg Tofu
Methionine 0.057mg 0.211mg Tofu
Phenylalanine 0.155mg 0.835mg Tofu
Valine 0.165mg 0.87mg Tofu
Histidine 0.07mg 0.431mg Tofu
Saturated Fat 0.163g 1.261g Bran
Monounsaturated Fat 0.291g 1.925g Tofu
Polyunsaturated fat 0.339g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Bran
11%
Tofu
Minerals Daily Need Coverage Score
33%
Bran
87%
Tofu

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.098g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.