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  6. Bran vs. Tofu

Bran vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between bran and tofu

  • 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 contains less saturated fat.
  • 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 Oat bran, cooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Bran vs Tofu 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.
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%
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%
Contains less SodiumSodium -92.9%
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%

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.
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%
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%
Contains more Vitamin B5Vitamin B5 +63.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Tofu DV% diff.
Calcium 10mg 683mg 67%
Copper 0.066mg 0.378mg 35%
Polyunsaturated fat 0.339g 4.921g 31%
Protein 3.21g 17.27g 28%
Iron 0.88mg 2.66mg 22%
Selenium 7.7µg 17.4µg 18%
Fats 0.86g 8.72g 12%
Phosphorus 119mg 190mg 10%
Zinc 0.53mg 1.57mg 9%
Manganese 0.964mg 1.181mg 9%
Folate 6µg 29µg 6%
Calories 40kcal 144kcal 5%
Vitamin B2 0.034mg 0.102mg 5%
Vitamin B6 0.025mg 0.092mg 5%
Saturated fat 0.163g 1.261g 5%
Magnesium 40mg 58mg 4%
Potassium 92mg 237mg 4%
Monounsaturated fat 0.291g 1.925g 4%
Carbs 11.44g 2.78g 3%
Vitamin B5 0.217mg 0.133mg 2%
Fiber 2.6g 2.3g 1%
Sodium 1mg 14mg 1%
Vitamin B3 0.144mg 0.381mg 1%
Protein per 100 calories 8g 12g N/A
Calories per 10 g protein 125kcal 83kcal N/A
Weight per 100 calories 250g 69g N/A
Unsaturated / Saturated Fat ratio 3.9 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 8.84g 0.48g N/A
Vitamin B1 0.16mg 0.158mg 0%
Tryptophan 0.057mg 0.235mg 0%
Threonine 0.086mg 0.785mg 0%
Isoleucine 0.114mg 0.849mg 0%
Leucine 0.235mg 1.392mg 0%
Lysine 0.13mg 0.883mg 0%
Methionine 0.057mg 0.211mg 0%
Phenylalanine 0.155mg 0.835mg 0%
Valine 0.165mg 0.87mg 0%
Histidine 0.07mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +311.5%
Contains more WaterWater +20.3%
Contains more ProteinProtein +438%
Contains more FatsFats +914%
Contains more OtherOther +185.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -87.1%
Contains more Mono. FatMonounsaturated fat +561.5%
Contains more Poly. FatPolyunsaturated fat +1351.6%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.