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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
:
9
Tofu
Tofu
Contains less Sodium -35.7%
Contains more Calcium +753.8%
Contains more Iron +104.6%
Contains more Magnesium +123.1%
Contains more Phosphorus +216.7%
Contains more Potassium +11.3%
Contains more Zinc +180.4%
Contains more Copper +89%
Contains more Manganese +192.3%
Contains more Selenium +64.2%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -35.7%
Contains more Calcium +753.8%
Contains more Iron +104.6%
Contains more Magnesium +123.1%
Contains more Phosphorus +216.7%
Contains more Potassium +11.3%
Contains more Zinc +180.4%
Contains more Copper +89%
Contains more Manganese +192.3%
Contains more Selenium +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
:
7
Tofu
Tofu
Contains more Vitamin B6 +25%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690%
Contains more Vitamin B2 +410%
Contains more Vitamin B3 +281%
Contains more Vitamin B5 +51.1%
Contains more Folate +11.5%
Okara
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B6 +25%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690%
Contains more Vitamin B2 +410%
Contains more Vitamin B3 +281%
Contains more Vitamin B5 +51.1%
Contains more Folate +11.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
Tofu
Tofu
Contains more Carbs +339.9%
Contains more Water +16.9%
Contains more Protein +390.6%
Contains more Fats +404%
Contains more Other +59.1%
Okara
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
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 Carbs +339.9%
Contains more Water +16.9%
Contains more Protein +390.6%
Contains more Fats +404%
Contains more Other +59.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
1
:
2
Tofu
Tofu
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +552.5%
Contains more Polyunsaturated fat +551.8%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +552.5%
Contains more Polyunsaturated 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 Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Okara Tofu Opinion
Net carbs 12.23g 0.48g Okara
Protein 3.52g 17.27g Tofu
Fats 1.73g 8.72g Tofu
Carbs 12.23g 2.78g Okara
Calories 76kcal 144kcal Tofu
Fiber 2.3g Tofu
Calcium 80mg 683mg Tofu
Iron 1.3mg 2.66mg Tofu
Magnesium 26mg 58mg Tofu
Phosphorus 60mg 190mg Tofu
Potassium 213mg 237mg Tofu
Sodium 9mg 14mg Okara
Zinc 0.56mg 1.57mg Tofu
Copper 0.2mg 0.378mg Tofu
Manganese 0.404mg 1.181mg Tofu
Selenium 10.6µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin C 0mg 0.2mg 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
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
Saturated Fat 0.193g 1.261g Okara
Monounsaturated Fat 0.295g 1.925g Tofu
Polyunsaturated fat 0.755g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.