Tofu vs. Bran — In-Depth Nutrition Comparison
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How are Tofu and Bran different?
- Tofu is higher in Calcium, however, Bran is richer in Manganese, Vitamin B1, Phosphorus, Fiber, Selenium, Magnesium, Iron, Vitamin B5, and Zinc.
- Daily need coverage for Manganese from Bran is 193% higher.
- Tofu contains 12 times more Calcium than Bran. While Tofu contains 683mg of Calcium, Bran contains only 58mg.
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
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Calcium
+1077.6%
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Iron
+103.4%
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Magnesium
+305.2%
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Phosphorus
+286.3%
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Potassium
+138.8%
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Sodium
-71.4%
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Zinc
+98.1%
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Manganese
+376.7%
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Selenium
+159.8%
Equal in Copper - 0.403
Contains
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Calcium
+1077.6%
Contains
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Iron
+103.4%
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Magnesium
+305.2%
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Phosphorus
+286.3%
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Potassium
+138.8%
Contains
less
Sodium
-71.4%
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Zinc
+98.1%
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Manganese
+376.7%
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Selenium
+159.8%
Equal in Copper - 0.403
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.
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+640.5%
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Vitamin B2
+115.7%
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Vitamin B3
+145.1%
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Vitamin B5
+1023.3%
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Vitamin B6
+79.3%
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Folate
+79.3%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+640.5%
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Vitamin B2
+115.7%
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Vitamin B3
+145.1%
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Vitamin B5
+1023.3%
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Vitamin B6
+79.3%
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Folate
+79.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+24%
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Water
+966.1%
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Carbs
+2282%
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Other
+107.1%
Equal in Protein - 17.3
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Fats
+24%
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Water
+966.1%
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Carbs
+2282%
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Other
+107.1%
Equal in Protein - 17.3
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+77.9%
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Monounsaturated Fat
+23.4%
Equal in Saturated Fat - 1.328
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Polyunsaturated fat
+77.9%
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Monounsaturated Fat
+23.4%
Equal in Saturated Fat - 1.328
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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Opinion |
Net carbs | 0.48g | 50.82g |
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Protein | 17.27g | 17.3g |
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Fats | 8.72g | 7.03g |
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Carbs | 2.78g | 66.22g |
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Calories | 144kcal | 246kcal |
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Sugar | 1.45g |
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Fiber | 2.3g | 15.4g |
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Calcium | 683mg | 58mg |
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Iron | 2.66mg | 5.41mg |
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Magnesium | 58mg | 235mg |
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Phosphorus | 190mg | 734mg |
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Potassium | 237mg | 566mg |
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Sodium | 14mg | 4mg |
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Zinc | 1.57mg | 3.11mg |
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Copper | 0.378mg | 0.403mg |
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Manganese | 1.181mg | 5.63mg |
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Selenium | 17.4µg | 45.2µg |
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Vitamin A | 166IU | 0IU |
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Vitamin E | 1.01mg |
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Vitamin C | 0.2mg | 0mg |
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Vitamin B1 | 0.158mg | 1.17mg |
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Vitamin B2 | 0.102mg | 0.22mg |
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Vitamin B3 | 0.381mg | 0.934mg |
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Vitamin B5 | 0.133mg | 1.494mg |
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Vitamin B6 | 0.092mg | 0.165mg |
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Folate | 29µg | 52µg |
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Vitamin K | 3.2µg |
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Tryptophan | 0.235mg | 0.335mg |
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Threonine | 0.785mg | 0.502mg |
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Isoleucine | 0.849mg | 0.668mg |
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Leucine | 1.392mg | 1.374mg |
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Lysine | 0.883mg | 0.76mg |
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Methionine | 0.211mg | 0.335mg |
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Phenylalanine | 0.835mg | 0.908mg |
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Valine | 0.87mg | 0.964mg |
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Histidine | 0.431mg | 0.41mg |
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Saturated Fat | 1.261g | 1.328g |
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Monounsaturated Fat | 1.925g | 2.376g |
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Polyunsaturated fat | 4.921g | 2.766g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories 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
11%

46%

Minerals Daily Need Coverage Score
87%

195%

Comparison summary
Which food is lower in Sugar?

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

Tofu is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?

Tofu is lower in glycemic index (difference - 41)
Which food contains less Sodium?

Bran contains less Sodium (difference - 10mg)
Which food is richer in minerals?

Bran is relatively richer in minerals
Which food is richer in vitamins?

Bran 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 ($)