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Tofu vs Bran - In-Depth Nutrition Comparison

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Significant differences between Tofu and Bran

  • Tofu has more Calcium, however Bran is richer in Manganese, Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, Vitamin B5, Copper, and Zinc.
  • Bran covers your daily Manganese needs 218% more than Tofu.
  • Bran has 6 times less Calcium than Tofu. Tofu has 350mg of Calcium, while Bran has 58mg.

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

Infographic

Tofu vs Bran infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
1
:
7
Bran
Contains more Calcium +503.4%
Contains more Potassium +367.8%
Contains more Magnesium +683.3%
Contains more Copper +108.8%
Contains more Zinc +288.8%
Contains more Phosphorus +656.7%
Contains less Sodium -42.9%
Equal in Iron - 5.41
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Calcium +503.4%
Contains more Potassium +367.8%
Contains more Magnesium +683.3%
Contains more Copper +108.8%
Contains more Zinc +288.8%
Contains more Phosphorus +656.7%
Contains less Sodium -42.9%
Equal in Iron - 5.41

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
8
Bran
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +10000%
Contains more Vitamin B1 +1344.4%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +379%
Contains more Vitamin B5 +2097.1%
Contains more Vitamin B6 +251.1%
Contains more Vitamin K +33.3%
Contains more Folate +246.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +10000%
Contains more Vitamin B1 +1344.4%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +379%
Contains more Vitamin B5 +2097.1%
Contains more Vitamin B6 +251.1%
Contains more Vitamin K +33.3%
Contains more Folate +246.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
46
Bran
Mineral Summary Score
58
Tofu
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
48%
Tofu
104%
Bran
Carbohydrates
2%
Tofu
66%
Bran
Fats
22%
Tofu
32%
Bran

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.83g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.637g)
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 - 3mg)
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 ($)

All nutrients comparison - raw data values

Nutrient Tofu Bran Opinion
Calories 76 246 Bran
Protein 8.08 17.3 Bran
Fats 4.78 7.03 Bran
Vitamin C 0.1 0 Tofu
Carbs 1.87 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 5.41 Bran
Calcium 350 58 Tofu
Potassium 121 566 Bran
Magnesium 30 235 Bran
Sugar 0.62 1.45 Tofu
Fiber 0.3 15.4 Bran
Copper 0.193 0.403 Bran
Zinc 0.8 3.11 Bran
Starch
Phosphorus 97 734 Bran
Sodium 7 4 Bran
Vitamin A 85 0 Tofu
Vitamin E 0.01 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.081 1.17 Bran
Vitamin B2 0.052 0.22 Bran
Vitamin B3 0.195 0.934 Bran
Vitamin B5 0.068 1.494 Bran
Vitamin B6 0.047 0.165 Bran
Vitamin B12 0 0
Vitamin K 2.4 3.2 Bran
Folate 15 52 Bran
Trans Fat 0 Bran
Saturated Fat 0.691 1.328 Tofu
Monounsaturated Fat 1.056 2.376 Bran
Polyunsaturated fat 2.699 2.766 Bran
Tryptophan 0.12 0.335 Bran
Threonine 0.402 0.502 Bran
Isoleucine 0.435 0.668 Bran
Leucine 0.713 1.374 Bran
Lysine 0.452 0.76 Bran
Methionine 0.108 0.335 Bran
Phenylalanine 0.428 0.908 Bran
Valine 0.446 0.964 Bran
Histidine 0.221 0.41 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.