Okara vs. Tofu yogurt — In-Depth Nutrition Comparison
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What are the main differences between okara and tofu yogurt?
- Tofu yogurt has less copper and vitamin B6 than okara.
- Okara's daily need coverage for copper is 14% higher.
- Okara has 6 times more vitamin B6 than tofu yogurt. Okara has 0.115mg of vitamin B6, while tofu yogurt has 0.02mg.
We used Okara and Tofu yogurt types in this comparison.
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 PotassiumPotassium | +353.2% |
| Contains more IronIron | +22.6% |
| Contains more CopperCopper | +166.7% |
| Contains more ZincZinc | +80.6% |
| Contains more PhosphorusPhosphorus | +57.9% |
| Contains less SodiumSodium | -74.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more CalciumCalcium | +47.5% |
| Contains more SeleniumSelenium | +22.6% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +475% |
| Contains more FolateFolate | +333.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B3Vitamin B3 | +140% |
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:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
| Contains more CarbsCarbs | +30.5% |
| Contains more OtherOther | +40.9% |
~equal in
Protein
~3.5g
~equal in
Fats
~1.8g
~equal in
Water
~77.5g
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
0.259 g
Monounsaturated fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
| Contains less Sat. FatSaturated fat | -25.5% |
| Contains more Mono. FatMonounsaturated fat | +35.6% |
| Contains more Poly. FatPolyunsaturated fat | +34.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.404mg | 18% | |
| Copper | 0.2mg | 0.075mg | 14% |
| Choline | 48.4mg | 9% | |
| Vitamin B6 | 0.115mg | 0.02mg | 7% |
| Folate | 26µg | 6µg | 5% |
| Potassium | 213mg | 47mg | 5% |
| Selenium | 10.6µg | 13µg | 4% |
| Calcium | 80mg | 118mg | 4% |
| Phosphorus | 60mg | 38mg | 3% |
| Vitamin B1 | 0.02mg | 0.06mg | 3% |
| Vitamin K | 3.5µg | 3% | |
| Magnesium | 26mg | 40mg | 3% |
| Vitamin C | 0mg | 2.5mg | 3% |
| Iron | 1.3mg | 1.06mg | 3% |
| Zinc | 0.56mg | 0.31mg | 2% |
| Polyunsaturated fat | 0.755g | 1.017g | 2% |
| Vitamin B5 | 0.088mg | 2% | |
| Vitamin E | 0.31mg | 2% | |
| Vitamin B3 | 0.1mg | 0.24mg | 1% |
| Calories | 76kcal | 94kcal | 1% |
| Carbs | 12.23g | 15.96g | 1% |
| Fiber | 0.2g | 1% | |
| Sodium | 9mg | 35mg | 1% |
| Protein | 3.52g | 3.5g | 0% |
| Fats | 1.73g | 1.8g | 0% |
| Net carbs | 12.23g | 15.76g | N/A |
| Sugar | 1.24g | N/A | |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B2 | 0.02mg | 0.02mg | 0% |
| Saturated fat | 0.193g | 0.259g | 0% |
| Monounsaturated fat | 0.295g | 0.4g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
6%
Minerals Daily Need Coverage Score
33%
23%
Comparison summary
Which food is richer in vitamins?
Tofu yogurt is relatively richer in vitamins
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Okara contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 0.066g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.