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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.2mg | 22% | |
| Selenium | 10.6µg | 19% | |
| Manganese | 0.404mg | 18% | |
| Iron | 1.3mg | 16% | |
| Vitamin C | 0mg | 13.2mg | 15% |
| Phosphorus | 60mg | 9% | |
| Vitamin B6 | 0.115mg | 9% | |
| Vitamin D | 0 IU | 53 IU | 7% |
| Vitamin D | 0µg | 1.3µg | 7% |
| Folate | 26µg | 7% | |
| Magnesium | 26mg | 6% | |
| Potassium | 213mg | 6% | |
| Calcium | 80mg | 132mg | 5% |
| Zinc | 0.56mg | 5% | |
| Polyunsaturated fat | 0.755g | 5% | |
| Protein | 3.52g | 2.64g | 2% |
| Fiber | 0.4g | 2% | |
| Vitamin B1 | 0.02mg | 2% | |
| Vitamin B2 | 0.02mg | 2% | |
| Vitamin B5 | 0.088mg | 2% | |
| Calories | 76kcal | 66kcal | 1% |
| Carbs | 12.23g | 9.69g | 1% |
| Vitamin B3 | 0.1mg | 1% | |
| Monounsaturated fat | 0.295g | 1% | |
| Fats | 1.73g | 1.76g | 0% |
| Net carbs | 12.23g | 9.29g | N/A |
| Sugar | 5.29g | N/A | |
| Sodium | 9mg | 13mg | 0% |
| Saturated fat | 0.193g | 0.22g | 0% |
| Tryptophan | 0.05mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.159mg | 0% | |
| Leucine | 0.244mg | 0% | |
| Lysine | 0.212mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.157mg | 0% | |
| Valine | 0.162mg | 0% | |
| Histidine | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
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
Saturated fat:
Sat. Fat
0.193 g
Monounsaturated fat:
Mono. Fat
0.295 g
Polyunsaturated fat:
Poly. Fat
0.755 g
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 | +∞% |
