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  6. Tofu vs. Bran raw

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.

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

Infographic

Tofu vs Bran raw 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.
Tofu
Tofu
1
:
9
Bran raw
Bran raw
Contains more Calcium +503.4%
Contains more Magnesium +683.3%
Contains more Phosphorus +656.7%
Contains more Potassium +367.8%
Contains less Sodium -42.9%
Contains more Zinc +288.8%
Contains more Copper +108.8%
Contains more Manganese +830.6%
Contains more Selenium +407.9%
Equal in Iron - 5.41
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +503.4%
Contains more Magnesium +683.3%
Contains more Phosphorus +656.7%
Contains more Potassium +367.8%
Contains less Sodium -42.9%
Contains more Zinc +288.8%
Contains more Copper +108.8%
Contains more Manganese +830.6%
Contains more Selenium +407.9%
Equal in Iron - 5.41

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.
Tofu
Tofu
2
:
8
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 Folate +246.7%
Contains more Vitamin K +33.3%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Bran raw
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 Folate +246.7%
Contains more Vitamin K +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Bran raw
Bran raw
Contains more Water +1190.8%
Contains more Protein +114.1%
Contains more Fats +47.1%
Contains more Carbs +3441.2%
Contains more Other +302.8%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Bran raw
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
Contains more Water +1190.8%
Contains more Protein +114.1%
Contains more Fats +47.1%
Contains more Carbs +3441.2%
Contains more Other +302.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Bran raw
Bran raw
Contains less Saturated Fat -48%
Contains more Monounsaturated Fat +125%
Equal in Polyunsaturated fat - 2.766
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -48%
Contains more Monounsaturated Fat +125%
Equal in Polyunsaturated fat - 2.766

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Bran raw
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 Tofu Bran raw Opinion
Net carbs 1.57g 50.82g Bran raw
Protein 8.08g 17.3g Bran raw
Fats 4.78g 7.03g Bran raw
Carbs 1.87g 66.22g Bran raw
Calories 76kcal 246kcal Bran raw
Sugar 0.62g 1.45g Tofu
Fiber 0.3g 15.4g Bran raw
Calcium 350mg 58mg Tofu
Iron 5.36mg 5.41mg Bran raw
Magnesium 30mg 235mg Bran raw
Phosphorus 97mg 734mg Bran raw
Potassium 121mg 566mg Bran raw
Sodium 7mg 4mg Bran raw
Zinc 0.8mg 3.11mg Bran raw
Copper 0.193mg 0.403mg Bran raw
Manganese 0.605mg 5.63mg Bran raw
Selenium 8.9µg 45.2µg Bran raw
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 1.01mg Bran raw
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 1.17mg Bran raw
Vitamin B2 0.052mg 0.22mg Bran raw
Vitamin B3 0.195mg 0.934mg Bran raw
Vitamin B5 0.068mg 1.494mg Bran raw
Vitamin B6 0.047mg 0.165mg Bran raw
Folate 15µg 52µg Bran raw
Vitamin K 2.4µg 3.2µg Bran raw
Tryptophan 0.12mg 0.335mg Bran raw
Threonine 0.402mg 0.502mg Bran raw
Isoleucine 0.435mg 0.668mg Bran raw
Leucine 0.713mg 1.374mg Bran raw
Lysine 0.452mg 0.76mg Bran raw
Methionine 0.108mg 0.335mg Bran raw
Phenylalanine 0.428mg 0.908mg Bran raw
Valine 0.446mg 0.964mg Bran raw
Histidine 0.221mg 0.41mg Bran raw
Saturated Fat 0.691g 1.328g Tofu
Monounsaturated Fat 1.056g 2.376g Bran raw
Polyunsaturated fat 2.699g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Tofu
46%
Bran raw
Minerals Daily Need Coverage Score
59%
Tofu
195%
Bran raw

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 raw
Bran raw contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw 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

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