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Okara vs. Soy yogurt — In-Depth Nutrition Comparison

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Important differences between Okara and Soy yogurt

  • Soy yogurt has more Vitamin C, Vitamin D, and Calcium than Okara.
  • Soy yogurt's daily need coverage for Vitamin C is 15% more.

The food varieties used in the comparison are Okara and SILK Plain soy yogurt.

Infographic

Okara vs Soy yogurt 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.
Okara
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -30.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +65%

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.
Okara
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 44% 0% 0% 39% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
2
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Contains more ProteinProtein +33.3%
Contains more CarbsCarbs +26.2%
Contains more OtherOther +40.9%
~equal in Fats ~1.76g
~equal in Water ~84.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
3
16% 24% 61%
Saturated Fat: Sat. Fat 0.193 g
Monounsaturated Fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
100%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated Fat -12.3%
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okara Soy yogurt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Okara Soy yogurt Opinion
Calories 76kcal 66kcal Okara
Protein 3.52g 2.64g Okara
Fats 1.73g 1.76g Soy yogurt
Vitamin C 0mg 13.2mg Soy yogurt
Net carbs 12.23g 9.29g Okara
Carbs 12.23g 9.69g Okara
Vitamin D 0IU 53IU Soy yogurt
Magnesium 26mg Okara
Calcium 80mg 132mg Soy yogurt
Potassium 213mg Okara
Iron 1.3mg Okara
Sugar 5.29g Okara
Fiber 0.4g Soy yogurt
Copper 0.2mg Okara
Zinc 0.56mg Okara
Phosphorus 60mg Okara
Sodium 9mg 13mg Okara
Vitamin D 0µg 1.3µg Soy yogurt
Manganese 0.404mg Okara
Selenium 10.6µg Okara
Vitamin B1 0.02mg Okara
Vitamin B2 0.02mg Okara
Vitamin B3 0.1mg Okara
Vitamin B5 0.088mg Okara
Vitamin B6 0.115mg Okara
Folate 26µg Okara
Saturated Fat 0.193g 0.22g Okara
Monounsaturated Fat 0.295g Okara
Polyunsaturated fat 0.755g Okara
Tryptophan 0.05mg Okara
Threonine 0.131mg Okara
Isoleucine 0.159mg Okara
Leucine 0.244mg Okara
Lysine 0.212mg Okara
Methionine 0.041mg Okara
Phenylalanine 0.157mg Okara
Valine 0.162mg Okara
Histidine 0.093mg Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Soy yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
5%
Okara
6%
Soy yogurt
Minerals Daily Need Coverage Score
33%
Okara
4%
Soy yogurt

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 5.29g)
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.027g)
Which food is richer in minerals?
Okara
Okara is relatively richer in minerals
Which food is richer in vitamins?
Okara
Okara is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients
  2. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.