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  6. Tofu vs. Bran

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.

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

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
9
:
1
Bran
Bran
Contains more Calcium +6730%
Contains more Iron +202.3%
Contains more Magnesium +45%
Contains more Phosphorus +59.7%
Contains more Potassium +157.6%
Contains more Zinc +196.2%
Contains more Copper +472.7%
Contains more Manganese +22.5%
Contains more Selenium +126%
Contains less Sodium -92.9%
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 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +6730%
Contains more Iron +202.3%
Contains more Magnesium +45%
Contains more Phosphorus +59.7%
Contains more Potassium +157.6%
Contains more Zinc +196.2%
Contains more Copper +472.7%
Contains more Manganese +22.5%
Contains more Selenium +126%
Contains less Sodium -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.
Tofu
Tofu
6
:
2
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +164.6%
Contains more Vitamin B6 +268%
Contains more Folate +383.3%
Contains more Vitamin B5 +63.2%
Equal in Vitamin B1 - 0.16
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +164.6%
Contains more Vitamin B6 +268%
Contains more Folate +383.3%
Contains more Vitamin B5 +63.2%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Bran
Bran
Contains more Protein +438%
Contains more Fats +914%
Contains more Other +185.7%
Contains more Carbs +311.5%
Contains more Water +20.3%
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
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +438%
Contains more Fats +914%
Contains more Other +185.7%
Contains more Carbs +311.5%
Contains more Water +20.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +561.5%
Contains more Polyunsaturated fat +1351.6%
Contains less Saturated Fat -87.1%
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: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +561.5%
Contains more Polyunsaturated fat +1351.6%
Contains less Saturated Fat -87.1%

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
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Bran Opinion
Net carbs 0.48g 8.84g Bran
Protein 17.27g 3.21g Tofu
Fats 8.72g 0.86g Tofu
Carbs 2.78g 11.44g Bran
Calories 144kcal 40kcal Tofu
Fiber 2.3g 2.6g Bran
Calcium 683mg 10mg Tofu
Iron 2.66mg 0.88mg Tofu
Magnesium 58mg 40mg Tofu
Phosphorus 190mg 119mg Tofu
Potassium 237mg 92mg Tofu
Sodium 14mg 1mg Bran
Zinc 1.57mg 0.53mg Tofu
Copper 0.378mg 0.066mg Tofu
Manganese 1.181mg 0.964mg Tofu
Selenium 17.4µg 7.7µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.16mg Bran
Vitamin B2 0.102mg 0.034mg Tofu
Vitamin B3 0.381mg 0.144mg Tofu
Vitamin B5 0.133mg 0.217mg Bran
Vitamin B6 0.092mg 0.025mg Tofu
Folate 29µg 6µg Tofu
Tryptophan 0.235mg 0.057mg Tofu
Threonine 0.785mg 0.086mg Tofu
Isoleucine 0.849mg 0.114mg Tofu
Leucine 1.392mg 0.235mg Tofu
Lysine 0.883mg 0.13mg Tofu
Methionine 0.211mg 0.057mg Tofu
Phenylalanine 0.835mg 0.155mg Tofu
Valine 0.87mg 0.165mg Tofu
Histidine 0.431mg 0.07mg Tofu
Saturated Fat 1.261g 0.163g Bran
Monounsaturated Fat 1.925g 0.291g Tofu
Polyunsaturated fat 4.921g 0.339g 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
6%
Bran
Minerals Daily Need Coverage Score
87%
Tofu
33%
Bran

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.098g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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/168873/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.