Tofu vs. Bran raw — In-Depth Nutrition Comparison
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Significant differences between tofu and bran raw
- Tofu has more calcium; however, bran raw is richer in manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, vitamin B5, copper, and zinc.
- Bran raw covers your daily manganese needs 218% more than tofu.
- Bran raw has 6 times less calcium than tofu. Tofu has 350mg of calcium, while bran raw has 58mg.
- 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 Tofu, raw, regular, prepared with calcium sulfate and Oat bran, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +503.4% |
| 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% |
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 CVitamin C | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1190.8% |
| Contains more ProteinProtein | +114.1% |
| Contains more FatsFats | +47.1% |
| Contains more CarbsCarbs | +3441.2% |
| Contains more OtherOther | +302.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48% |
| Contains more Mono. FatMonounsaturated fat | +125% |
~equal in
Polyunsaturated fat
~2.766g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.605mg | 5.63mg | 218% |
| Vitamin B1 | 0.081mg | 1.17mg | 91% |
| Phosphorus | 97mg | 734mg | 91% |
| Selenium | 8.9µg | 45.2µg | 66% |
| Fiber | 0.3g | 15.4g | 60% |
| Magnesium | 30mg | 235mg | 49% |
| Vitamin B5 | 0.068mg | 1.494mg | 29% |
| Calcium | 350mg | 58mg | 29% |
| Copper | 0.193mg | 0.403mg | 23% |
| Carbs | 1.87g | 66.22g | 21% |
| Zinc | 0.8mg | 3.11mg | 21% |
| Protein | 8.08g | 17.3g | 18% |
| Potassium | 121mg | 566mg | 13% |
| Vitamin B2 | 0.052mg | 0.22mg | 13% |
| Folate | 15µg | 52µg | 9% |
| Vitamin B6 | 0.047mg | 0.165mg | 9% |
| Calories | 76kcal | 246kcal | 9% |
| Vitamin E | 0.01mg | 1.01mg | 7% |
| Vitamin B3 | 0.195mg | 0.934mg | 5% |
| Saturated fat | 0.691g | 1.328g | 3% |
| Fats | 4.78g | 7.03g | 3% |
| Monounsaturated fat | 1.056g | 2.376g | 3% |
| Vitamin K | 2.4µg | 3.2µg | 1% |
| Iron | 5.36mg | 5.41mg | 1% |
| Choline | 28.8mg | 32.2mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 50.82g | N/A |
| Sugar | 0.62g | 1.45g | N/A |
| Sodium | 7mg | 4mg | 0% |
| Polyunsaturated fat | 2.699g | 2.766g | 0% |
| Tryptophan | 0.12mg | 0.335mg | 0% |
| Threonine | 0.402mg | 0.502mg | 0% |
| Isoleucine | 0.435mg | 0.668mg | 0% |
| Leucine | 0.713mg | 1.374mg | 0% |
| Lysine | 0.452mg | 0.76mg | 0% |
| Methionine | 0.108mg | 0.335mg | 0% |
| Phenylalanine | 0.428mg | 0.908mg | 0% |
| Valine | 0.446mg | 0.964mg | 0% |
| Histidine | 0.221mg | 0.41mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
59%
195%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.83g)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.637g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 41)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)