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  6. Bran raw vs. Tofu

Bran raw vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between bran raw and tofu

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, vitamin B5, copper, and zinc; however, tofu is richer in calcium.
  • Bran raw covers your daily manganese needs 218% more than tofu.
  • Tofu has 51 times less fiber than bran raw. Bran raw has 15.4g of fiber, while tofu has 0.3g.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of tofu is 15.

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

Infographic

Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Tofu
Tofu
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +683.3%
Contains more PotassiumPotassium +367.8%
Contains more CopperCopper +108.8%
Contains more ZincZinc +288.8%
Contains more PhosphorusPhosphorus +656.7%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +830.6%
Contains more SeleniumSelenium +407.9%
Contains more CalciumCalcium +503.4%
~equal in Iron ~5.36mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +10000%
Contains more Vitamin B1Vitamin B1 +1344.4%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +379%
Contains more Vitamin B5Vitamin B5 +2097.1%
Contains more Vitamin B6Vitamin B6 +251.1%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +246.7%
Contains more CholineCholine +11.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Tofu DV% diff.
Manganese 5.63mg 0.605mg 218%
Vitamin B1 1.17mg 0.081mg 91%
Phosphorus 734mg 97mg 91%
Selenium 45.2µg 8.9µg 66%
Fiber 15.4g 0.3g 60%
Magnesium 235mg 30mg 49%
Vitamin B5 1.494mg 0.068mg 29%
Calcium 58mg 350mg 29%
Copper 0.403mg 0.193mg 23%
Carbs 66.22g 1.87g 21%
Zinc 3.11mg 0.8mg 21%
Protein 17.3g 8.08g 18%
Potassium 566mg 121mg 13%
Vitamin B2 0.22mg 0.052mg 13%
Folate 52µg 15µg 9%
Vitamin B6 0.165mg 0.047mg 9%
Calories 246kcal 76kcal 9%
Vitamin E 1.01mg 0.01mg 7%
Vitamin B3 0.934mg 0.195mg 5%
Saturated fat 1.328g 0.691g 3%
Fats 7.03g 4.78g 3%
Monounsaturated fat 2.376g 1.056g 3%
Vitamin K 3.2µg 2.4µg 1%
Iron 5.41mg 5.36mg 1%
Choline 32.2mg 28.8mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 50.82g 1.57g N/A
Sugar 1.45g 0.62g N/A
Sodium 4mg 7mg 0%
Polyunsaturated fat 2.766g 2.699g 0%
Tryptophan 0.335mg 0.12mg 0%
Threonine 0.502mg 0.402mg 0%
Isoleucine 0.668mg 0.435mg 0%
Leucine 1.374mg 0.713mg 0%
Lysine 0.76mg 0.452mg 0%
Methionine 0.335mg 0.108mg 0%
Phenylalanine 0.908mg 0.428mg 0%
Valine 0.964mg 0.446mg 0%
Histidine 0.41mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +114.1%
Contains more FatsFats +47.1%
Contains more CarbsCarbs +3441.2%
Contains more OtherOther +302.8%
Contains more WaterWater +1190.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +125%
Contains less Sat. FatSaturated fat -48%
~equal in Polyunsaturated fat ~2.699g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.