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  6. Bran vs. Tofu

Bran vs. Tofu — In-Depth Nutrition Comparison

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How are Bran and Tofu different?

  • Bran 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 from Bran is 193% higher.
  • Bran contains 11 times more Vitamin B5 than Tofu. While Bran contains 1.494mg of Vitamin B5, Tofu contains only 0.133mg.

Oat bran, raw and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

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
9
:
1
Tofu
Tofu
Contains more Iron +103.4%
Contains more Magnesium +305.2%
Contains more Phosphorus +286.3%
Contains more Potassium +138.8%
Contains less Sodium -71.4%
Contains more Zinc +98.1%
Contains more Manganese +376.7%
Contains more Selenium +159.8%
Contains more Calcium +1077.6%
Equal in Copper - 0.378
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +103.4%
Contains more Magnesium +305.2%
Contains more Phosphorus +286.3%
Contains more Potassium +138.8%
Contains less Sodium -71.4%
Contains more Zinc +98.1%
Contains more Manganese +376.7%
Contains more Selenium +159.8%
Contains more Calcium +1077.6%
Equal in Copper - 0.378

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
8
:
2
Tofu
Tofu
Contains more Vitamin B1 +640.5%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B3 +145.1%
Contains more Vitamin B5 +1023.3%
Contains more Vitamin B6 +79.3%
Contains more Folate +79.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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 B1 +640.5%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B3 +145.1%
Contains more Vitamin B5 +1023.3%
Contains more Vitamin B6 +79.3%
Contains more Folate +79.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Tofu
Tofu
Contains more Carbs +2282%
Contains more Other +107.1%
Contains more Fats +24%
Contains more Water +966.1%
Equal in Protein - 17.27
Bran
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
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 +2282%
Contains more Other +107.1%
Contains more Fats +24%
Contains more Water +966.1%
Equal in Protein - 17.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +23.4%
Contains more Polyunsaturated fat +77.9%
Equal in Saturated Fat - 1.261
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +23.4%
Contains more Polyunsaturated fat +77.9%
Equal in Saturated Fat - 1.261

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
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

All nutrients comparison - raw data values

Nutrient Bran Tofu Opinion
Net carbs 50.82g 0.48g Bran
Protein 17.3g 17.27g Bran
Fats 7.03g 8.72g Tofu
Carbs 66.22g 2.78g Bran
Calories 246kcal 144kcal Bran
Sugar 1.45g Tofu
Fiber 15.4g 2.3g Bran
Calcium 58mg 683mg Tofu
Iron 5.41mg 2.66mg Bran
Magnesium 235mg 58mg Bran
Phosphorus 734mg 190mg Bran
Potassium 566mg 237mg Bran
Sodium 4mg 14mg Bran
Zinc 3.11mg 1.57mg Bran
Copper 0.403mg 0.378mg Bran
Manganese 5.63mg 1.181mg Bran
Selenium 45.2µg 17.4µg Bran
Vitamin A 0IU 166IU Tofu
Vitamin E 1.01mg Bran
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 1.17mg 0.158mg Bran
Vitamin B2 0.22mg 0.102mg Bran
Vitamin B3 0.934mg 0.381mg Bran
Vitamin B5 1.494mg 0.133mg Bran
Vitamin B6 0.165mg 0.092mg Bran
Folate 52µg 29µg Bran
Vitamin K 3.2µg Bran
Tryptophan 0.335mg 0.235mg Bran
Threonine 0.502mg 0.785mg Tofu
Isoleucine 0.668mg 0.849mg Tofu
Leucine 1.374mg 1.392mg Tofu
Lysine 0.76mg 0.883mg Tofu
Methionine 0.335mg 0.211mg Bran
Phenylalanine 0.908mg 0.835mg Bran
Valine 0.964mg 0.87mg Bran
Histidine 0.41mg 0.431mg Tofu
Saturated Fat 1.328g 1.261g Tofu
Monounsaturated Fat 2.376g 1.925g Bran
Polyunsaturated fat 2.766g 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
46%
Bran
11%
Tofu
Minerals Daily Need Coverage Score
195%
Bran
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.067g)
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 - 10mg)
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 ($)

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/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.