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  6. Tofu vs. Bran

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.

Infographic

Tofu vs Bran 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
Bran
Contains more Calcium +1077.6%
Contains more Iron +103.4%
Contains more Magnesium +305.2%
Contains more Phosphorus +286.3%
Contains more Potassium +138.8%
Contains less Sodium -71.4%
Contains more Zinc +98.1%
Contains more Manganese +376.7%
Contains more Selenium +159.8%
Equal in Copper - 0.403
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +1077.6%
Contains more Iron +103.4%
Contains more Magnesium +305.2%
Contains more Phosphorus +286.3%
Contains more Potassium +138.8%
Contains less Sodium -71.4%
Contains more Zinc +98.1%
Contains more Manganese +376.7%
Contains more 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.
Tofu
Tofu
2
:
8
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +640.5%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B3 +145.1%
Contains more Vitamin B5 +1023.3%
Contains more Vitamin B6 +79.3%
Contains more Folate +79.3%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Bran
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 B1 +640.5%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B3 +145.1%
Contains more Vitamin B5 +1023.3%
Contains more Vitamin B6 +79.3%
Contains more Folate +79.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Bran
Bran
Contains more Fats +24%
Contains more Water +966.1%
Contains more Carbs +2282%
Contains more Other +107.1%
Equal in Protein - 17.3
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Bran
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 Fats +24%
Contains more Water +966.1%
Contains more Carbs +2282%
Contains more Other +107.1%
Equal in Protein - 17.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Bran
Bran
Contains more Polyunsaturated fat +77.9%
Contains more Monounsaturated Fat +23.4%
Equal in Saturated Fat - 1.328
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Polyunsaturated fat +77.9%
Contains more 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.
Tofu Bran
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 Opinion
Net carbs 0.48g 50.82g Bran
Protein 17.27g 17.3g Bran
Fats 8.72g 7.03g Tofu
Carbs 2.78g 66.22g Bran
Calories 144kcal 246kcal Bran
Sugar 1.45g Tofu
Fiber 2.3g 15.4g Bran
Calcium 683mg 58mg Tofu
Iron 2.66mg 5.41mg Bran
Magnesium 58mg 235mg Bran
Phosphorus 190mg 734mg Bran
Potassium 237mg 566mg Bran
Sodium 14mg 4mg Bran
Zinc 1.57mg 3.11mg Bran
Copper 0.378mg 0.403mg Bran
Manganese 1.181mg 5.63mg Bran
Selenium 17.4µg 45.2µg Bran
Vitamin A 166IU 0IU Tofu
Vitamin E 1.01mg Bran
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 1.17mg Bran
Vitamin B2 0.102mg 0.22mg Bran
Vitamin B3 0.381mg 0.934mg Bran
Vitamin B5 0.133mg 1.494mg Bran
Vitamin B6 0.092mg 0.165mg Bran
Folate 29µg 52µg Bran
Vitamin K 3.2µg Bran
Tryptophan 0.235mg 0.335mg Bran
Threonine 0.785mg 0.502mg Tofu
Isoleucine 0.849mg 0.668mg Tofu
Leucine 1.392mg 1.374mg Tofu
Lysine 0.883mg 0.76mg Tofu
Methionine 0.211mg 0.335mg Bran
Phenylalanine 0.835mg 0.908mg Bran
Valine 0.87mg 0.964mg Bran
Histidine 0.431mg 0.41mg Tofu
Saturated Fat 1.261g 1.328g Tofu
Monounsaturated Fat 1.925g 2.376g Bran
Polyunsaturated fat 4.921g 2.766g Tofu

Which food is preferable for your diet?

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

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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%
Tofu
46%
Bran
Minerals Daily Need Coverage Score
87%
Tofu
195%
Bran

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 41)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran 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/172475/nutrients
  2. Bran - 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.