Bran raw vs. Tofu — In-Depth Nutrition Comparison
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How are bran raw and tofu different?
- Bran raw is higher in manganese, vitamin B1, phosphorus, fiber, selenium, magnesium, iron, vitamin B5, and zinc; however, tofu is richer in calcium.
- Daily need coverage for manganese for bran raw is 193% higher.
- Bran raw contains 11 times more vitamin B5 than tofu. While bran raw contains 1.494mg of vitamin B5, tofu contains only 0.133mg.
- Tofu has a lower glycemic index (15) than bran raw (56).
Oat bran, raw and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +305.2% |
| Contains more PotassiumPotassium | +138.8% |
| Contains more IronIron | +103.4% |
| Contains more ZincZinc | +98.1% |
| Contains more PhosphorusPhosphorus | +286.3% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +376.7% |
| Contains more SeleniumSelenium | +159.8% |
| Contains more CalciumCalcium | +1077.6% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +640.5% |
| Contains more Vitamin B2Vitamin B2 | +115.7% |
| Contains more Vitamin B3Vitamin B3 | +145.1% |
| Contains more Vitamin B5Vitamin B5 | +1023.3% |
| Contains more Vitamin B6Vitamin B6 | +79.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +79.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 1.181mg | 193% |
| Vitamin B1 | 1.17mg | 0.158mg | 84% |
| Phosphorus | 734mg | 190mg | 78% |
| Calcium | 58mg | 683mg | 63% |
| Fiber | 15.4g | 2.3g | 52% |
| Selenium | 45.2µg | 17.4µg | 51% |
| Magnesium | 235mg | 58mg | 42% |
| Iron | 5.41mg | 2.66mg | 34% |
| Vitamin B5 | 1.494mg | 0.133mg | 27% |
| Carbs | 66.22g | 2.78g | 21% |
| Polyunsaturated fat | 2.766g | 4.921g | 14% |
| Zinc | 3.11mg | 1.57mg | 14% |
| Potassium | 566mg | 237mg | 10% |
| Vitamin B2 | 0.22mg | 0.102mg | 9% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Folate | 52µg | 29µg | 6% |
| Vitamin B6 | 0.165mg | 0.092mg | 6% |
| Calories | 246kcal | 144kcal | 5% |
| Fats | 7.03g | 8.72g | 3% |
| Vitamin K | 3.2µg | 3% | |
| Vitamin B3 | 0.934mg | 0.381mg | 3% |
| Copper | 0.403mg | 0.378mg | 3% |
| Monounsaturated fat | 2.376g | 1.925g | 1% |
| Protein | 17.3g | 17.27g | 0% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 50.82g | 0.48g | N/A |
| Sugar | 1.45g | N/A | |
| Sodium | 4mg | 14mg | 0% |
| Saturated fat | 1.328g | 1.261g | 0% |
| Tryptophan | 0.335mg | 0.235mg | 0% |
| Threonine | 0.502mg | 0.785mg | 0% |
| Isoleucine | 0.668mg | 0.849mg | 0% |
| Leucine | 1.374mg | 1.392mg | 0% |
| Lysine | 0.76mg | 0.883mg | 0% |
| Methionine | 0.335mg | 0.211mg | 0% |
| Phenylalanine | 0.908mg | 0.835mg | 0% |
| Valine | 0.964mg | 0.87mg | 0% |
| Histidine | 0.41mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2282% |
| Contains more OtherOther | +107.1% |
| Contains more FatsFats | +24% |
| Contains more WaterWater | +966.1% |
~equal in
Protein
~17.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +23.4% |
| Contains more Poly. FatPolyunsaturated fat | +77.9% |
~equal in
Saturated fat
~1.261g