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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.
  • 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.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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.
Tofu
Tofu
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Bran
Bran
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tofu Bran 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%
Calories 144kcal 40kcal 5%
Vitamin B2 0.102mg 0.034mg 5%
Vitamin B6 0.092mg 0.025mg 5%
Saturated fat 1.261g 0.163g 5%
Magnesium 58mg 40mg 4%
Potassium 237mg 92mg 4%
Monounsaturated fat 1.925g 0.291g 4%
Carbs 2.78g 11.44g 3%
Vitamin B5 0.133mg 0.217mg 2%
Fiber 2.3g 2.6g 1%
Sodium 14mg 1mg 1%
Vitamin B3 0.381mg 0.144mg 1%
Protein per 100 calories 12g 8g N/A
Calories per 10 g protein 83kcal 125kcal N/A
Weight per 100 calories 69g 250g N/A
Unsaturated / Saturated Fat ratio 5.4 3.9 N/A
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
Tofu
Tofu
3
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
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +561.5%
Contains more Poly. FatPolyunsaturated fat +1351.6%
Contains less Sat. FatSaturated fat -87.1%

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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.