Tofu vs. Bran raw — In-Depth Nutrition Comparison
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How are tofu and bran raw different?
- Tofu is higher in calcium; however, bran raw is richer in manganese, vitamin B1, phosphorus, fiber, selenium, magnesium, iron, vitamin B5, and zinc.
- Daily need coverage for manganese for bran raw is 193% higher.
- Tofu contains 12 times more calcium than bran raw. While tofu contains 683mg of calcium, bran raw contains only 58mg.
- Tofu has a lower glycemic index (15) than bran raw (56).
Tofu, raw, firm, prepared with calcium sulfate and Oat bran, raw are the varieties used in this article.
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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 | +1077.6% |
| Contains more MagnesiumMagnesium | +305.2% |
| Contains more PotassiumPotassium | +138.8% |
| Contains more IronIron | +103.4% |
| Contains more ZincZinc | +98.1% |
| Contains more PhosphorusPhosphorus | +286.3% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +376.7% |
| Contains more SeleniumSelenium | +159.8% |
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 B1Vitamin B1 | +640.5% |
| Contains more Vitamin B2Vitamin B2 | +115.7% |
| Contains more Vitamin B3Vitamin B3 | +145.1% |
| Contains more Vitamin B5Vitamin B5 | +1023.3% |
| Contains more Vitamin B6Vitamin B6 | +79.3% |
| Contains more FolateFolate | +79.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.181mg | 5.63mg | 193% |
| Vitamin B1 | 0.158mg | 1.17mg | 84% |
| Phosphorus | 190mg | 734mg | 78% |
| Calcium | 683mg | 58mg | 63% |
| Fiber | 2.3g | 15.4g | 52% |
| Selenium | 17.4µg | 45.2µg | 51% |
| Magnesium | 58mg | 235mg | 42% |
| Iron | 2.66mg | 5.41mg | 34% |
| Vitamin B5 | 0.133mg | 1.494mg | 27% |
| Carbs | 2.78g | 66.22g | 21% |
| Polyunsaturated fat | 4.921g | 2.766g | 14% |
| Zinc | 1.57mg | 3.11mg | 14% |
| Potassium | 237mg | 566mg | 10% |
| Vitamin B2 | 0.102mg | 0.22mg | 9% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Folate | 29µg | 52µg | 6% |
| Vitamin B6 | 0.092mg | 0.165mg | 6% |
| Calories | 144kcal | 246kcal | 5% |
| Fats | 8.72g | 7.03g | 3% |
| Vitamin K | 3.2µg | 3% | |
| Vitamin B3 | 0.381mg | 0.934mg | 3% |
| Copper | 0.378mg | 0.403mg | 3% |
| Monounsaturated fat | 1.925g | 2.376g | 1% |
| Protein | 17.27g | 17.3g | 0% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 50.82g | N/A |
| Sugar | 1.45g | N/A | |
| Sodium | 14mg | 4mg | 0% |
| Saturated fat | 1.261g | 1.328g | 0% |
| Tryptophan | 0.235mg | 0.335mg | 0% |
| Threonine | 0.785mg | 0.502mg | 0% |
| Isoleucine | 0.849mg | 0.668mg | 0% |
| Leucine | 1.392mg | 1.374mg | 0% |
| Lysine | 0.883mg | 0.76mg | 0% |
| Methionine | 0.211mg | 0.335mg | 0% |
| Phenylalanine | 0.835mg | 0.908mg | 0% |
| Valine | 0.87mg | 0.964mg | 0% |
| Histidine | 0.431mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +24% |
| Contains more WaterWater | +966.1% |
| Contains more CarbsCarbs | +2282% |
| Contains more OtherOther | +107.1% |
~equal in
Protein
~17.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +77.9% |
| Contains more Mono. FatMonounsaturated fat | +23.4% |
~equal in
Saturated fat
~1.328g