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Bran vs Tofu - In-Depth Nutrition Comparison

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Significant differences between Bran and Tofu

  • Bran has more Manganese, Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, Vitamin B5, Copper, and Zinc, however Tofu is richer in Calcium.
  • Bran covers your daily Manganese needs 218% more than Tofu.
  • Tofu has 51 times less Fiber than Bran. Bran has 15.4g of Fiber, while Tofu has 0.3g.

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

Infographic

Bran vs Tofu infographic
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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" 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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
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
8
:
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 Folate +246.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
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 Folate +246.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
6
Tofu
Mineral Summary Score
122
Bran
58
Tofu

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 food.
Protein
104%
Bran
48%
Tofu
Carbohydrates
66%
Bran
2%
Tofu
Fats
32%
Bran
22%
Tofu

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Tofu
Lower in Sugar 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 for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (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 - 41)
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 ($)

All nutrients comparison - raw data values

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
Sugar 1.45 0.62 Tofu
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
Folate 52 15 Bran
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
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - 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.