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  6. Okara vs. Tofu

Okara vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between Okara and Tofu?

  • Okara has less Calcium, Manganese, Copper, Phosphorus, Iron, Selenium, Vitamin B1, Zinc, Magnesium, and Vitamin B2 than Tofu.
  • Tofu's daily need coverage for Calcium is 60% higher.

We used Okara and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Okara 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.
Okara
Okara
1
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%
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 -35.7%
Contains more MagnesiumMagnesium +123.1%
Contains more CalciumCalcium +753.8%
Contains more PotassiumPotassium +11.3%
Contains more IronIron +104.6%
Contains more CopperCopper +89%
Contains more ZincZinc +180.4%
Contains more PhosphorusPhosphorus +216.7%
Contains more ManganeseManganese +192.3%
Contains more SeleniumSelenium +64.2%

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
Okara
1
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%
Tofu
Tofu
7
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +410%
Contains more Vitamin B3Vitamin B3 +281%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more FolateFolate +11.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
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
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 +339.9%
Contains more WaterWater +16.9%
Contains more ProteinProtein +390.6%
Contains more FatsFats +404%
Contains more OtherOther +59.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
1
16% 24% 61%
Saturated Fat: Sat. Fat 0.193 g
Monounsaturated Fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 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 -84.7%
Contains more Mono. FatMonounsaturated Fat +552.5%
Contains more Poly. FatPolyunsaturated fat +551.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Tofu Opinion
Calories 76kcal 144kcal Tofu
Protein 3.52g 17.27g Tofu
Fats 1.73g 8.72g Tofu
Vitamin C 0mg 0.2mg Tofu
Net carbs 12.23g 0.48g Okara
Carbs 12.23g 2.78g Okara
Magnesium 26mg 58mg Tofu
Calcium 80mg 683mg Tofu
Potassium 213mg 237mg Tofu
Iron 1.3mg 2.66mg Tofu
Fiber 2.3g Tofu
Copper 0.2mg 0.378mg Tofu
Zinc 0.56mg 1.57mg Tofu
Phosphorus 60mg 190mg Tofu
Sodium 9mg 14mg Okara
Vitamin A 0IU 166IU Tofu
Manganese 0.404mg 1.181mg Tofu
Selenium 10.6µg 17.4µg Tofu
Vitamin B1 0.02mg 0.158mg Tofu
Vitamin B2 0.02mg 0.102mg Tofu
Vitamin B3 0.1mg 0.381mg Tofu
Vitamin B5 0.088mg 0.133mg Tofu
Vitamin B6 0.115mg 0.092mg Okara
Folate 26µg 29µg Tofu
Saturated Fat 0.193g 1.261g Okara
Monounsaturated Fat 0.295g 1.925g Tofu
Polyunsaturated fat 0.755g 4.921g Tofu
Tryptophan 0.05mg 0.235mg Tofu
Threonine 0.131mg 0.785mg Tofu
Isoleucine 0.159mg 0.849mg Tofu
Leucine 0.244mg 1.392mg Tofu
Lysine 0.212mg 0.883mg Tofu
Methionine 0.041mg 0.211mg Tofu
Phenylalanine 0.157mg 0.835mg Tofu
Valine 0.162mg 0.87mg Tofu
Histidine 0.093mg 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Tofu
Minerals Daily Need Coverage Score
33%
Okara
87%
Tofu

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 1.068g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.