Tofu vs. Bran — In-Depth Nutrition Comparison
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Significant differences between tofu and bran
- The amount of calcium, copper, iron, selenium, phosphorus, zinc, manganese, folate, and vitamin B2 in tofu is higher than in bran.
- Tofu covers your daily calcium needs 67% more than bran.
- Bran has 8 times less saturated fat than tofu. Tofu has 1.261g of saturated fat, while bran has 0.163g.
- Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Oat bran, cooked.
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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 MagnesiumMagnesium | +45% |
| Contains more CalciumCalcium | +6730% |
| Contains more PotassiumPotassium | +157.6% |
| Contains more IronIron | +202.3% |
| Contains more CopperCopper | +472.7% |
| Contains more ZincZinc | +196.2% |
| Contains more PhosphorusPhosphorus | +59.7% |
| Contains more ManganeseManganese | +22.5% |
| Contains more SeleniumSelenium | +126% |
| Contains less SodiumSodium | -92.9% |
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 B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +164.6% |
| Contains more Vitamin B6Vitamin B6 | +268% |
| Contains more FolateFolate | +383.3% |
| Contains more Vitamin B5Vitamin B5 | +63.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 10mg | 67% |
| Copper | 0.378mg | 0.066mg | 35% |
| Polyunsaturated fat | 4.921g | 0.339g | 31% |
| Protein | 17.27g | 3.21g | 28% |
| Iron | 2.66mg | 0.88mg | 22% |
| Selenium | 17.4µg | 7.7µg | 18% |
| Fats | 8.72g | 0.86g | 12% |
| Phosphorus | 190mg | 119mg | 10% |
| Zinc | 1.57mg | 0.53mg | 9% |
| Manganese | 1.181mg | 0.964mg | 9% |
| Folate | 29µg | 6µg | 6% |
| Saturated fat | 1.261g | 0.163g | 5% |
| Vitamin B6 | 0.092mg | 0.025mg | 5% |
| Vitamin B2 | 0.102mg | 0.034mg | 5% |
| Calories | 144kcal | 40kcal | 5% |
| Potassium | 237mg | 92mg | 4% |
| Magnesium | 58mg | 40mg | 4% |
| Monounsaturated fat | 1.925g | 0.291g | 4% |
| Carbs | 2.78g | 11.44g | 3% |
| Vitamin B5 | 0.133mg | 0.217mg | 2% |
| Sodium | 14mg | 1mg | 1% |
| Fiber | 2.3g | 2.6g | 1% |
| Vitamin B3 | 0.381mg | 0.144mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 8.84g | N/A |
| Vitamin B1 | 0.158mg | 0.16mg | 0% |
| Tryptophan | 0.235mg | 0.057mg | 0% |
| Threonine | 0.785mg | 0.086mg | 0% |
| Isoleucine | 0.849mg | 0.114mg | 0% |
| Leucine | 1.392mg | 0.235mg | 0% |
| Lysine | 0.883mg | 0.13mg | 0% |
| Methionine | 0.211mg | 0.057mg | 0% |
| Phenylalanine | 0.835mg | 0.155mg | 0% |
| Valine | 0.87mg | 0.165mg | 0% |
| Histidine | 0.431mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +438% |
| Contains more FatsFats | +914% |
| Contains more OtherOther | +185.7% |
| Contains more CarbsCarbs | +311.5% |
| Contains more WaterWater | +20.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +561.5% |
| Contains more Poly. FatPolyunsaturated fat | +1351.6% |
| Contains less Sat. FatSaturated fat | -87.1% |
