Oat bran vs Firm Tofu: Which Is Healthier?

Although oat bran and firm tofu belong to different food groups, while oat bran belong is a grain, and firm tofu belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares oat bran and firm tofu, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how oat bran and firm tofu compare specifically.

Oat bran

Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).

It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.

Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.

It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.

Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Firm Tofu is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Oat bran vs Firm Tofu Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oat bran vs firm tofu.

This comparison will start by comparing the caloric value of oat bran and firm tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Oat bran vs Firm Tofu Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing firm tofu vs oat bran for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 246 calories per 100 grams of oat bran.

However, both oat bran and firm tofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oat bran vs Firm Tofu Protein

Legumes and most legume products, including oat bran and firm tofu, are important sources of plant-based protein.

Firm Tofu and oat bran offer the same amount of protein, 17.3 grams per 100 grams.

Oat bran vs Firm Tofu Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oat bran and firm tofu.

The total amount of carbohydrates is around 96% higher in oat bran than in firm tofu. It have 66.2 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in firm tofu than in oat bran, 50% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of oat bran contains 0.4 grams.

Lastly, let’s take a look at the dietary fiber in oat bran and firm tofu.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, oat bran is a better source of fiber than firm tofu which oat bran offers 0.6 grams per portion.

Oat bran vs Firm Tofu Fats

Like most other grains and legumes, with the exception of lupins and peanuts, oat bran and firm tofu are low in fat.

Fats in oat bran and firm tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oat bran and firm tofu:

• Oat bran: 7 grams per 100 grams
• Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, oat bran and firm tofu contain the same amount of saturated fats, 1.3 grams per 100 grams.

Oat bran vs Firm Tofu Vitamins Content

This section will discuss the vitamin content of oat bran and firm tofu.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oat bran has a higher amount of vitamin A, and vitamin C.

However, firm tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Oat bran and firm tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oat bran and firm tofu contain side by side, so you can easily compare them.

Oat bran vs Firm Tofu Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oat bran and firm tofu comparison focuses on their mineral content.

Oat bran is a better source of calcium, and sodium than firm tofu.

On the other hand, firm tofu is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Oat bran and firm tofu contain the same amount of fluoride.

Check out the table below to learn how oat bran and firm tofu compare when it comes to mineral content.

The Final Word

Oat bran and firm tofu are highly nutritious and a great addition to a plant-based diet.

Both oat bran and firm tofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.