Okra vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between okra and tofu
- Okra is higher in vitamin C, vitamin K, vitamin B6, vitamin A, fiber, folate, and vitamin B1, yet tofu is higher in iron, calcium, and selenium.
- Tofu covers your daily iron needs 59% more than okra.
- Okra contains 230 times more vitamin C than tofu. While okra contains 23mg of vitamin C, tofu contains only 0.1mg.
Food varieties used in this article are Okra, raw and Tofu, raw, regular, prepared with calcium sulfate.
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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 | +90% |
| Contains more PotassiumPotassium | +147.1% |
| Contains more ManganeseManganese | +30.2% |
| Contains more CalciumCalcium | +326.8% |
| Contains more IronIron | +764.5% |
| Contains more CopperCopper | +77.1% |
| Contains more ZincZinc | +37.9% |
| Contains more PhosphorusPhosphorus | +59% |
| Contains more SeleniumSelenium | +1171.4% |
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 CVitamin C | +22900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2600% |
| Contains more Vitamin B1Vitamin B1 | +146.9% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B3Vitamin B3 | +412.8% |
| Contains more Vitamin B5Vitamin B5 | +260.3% |
| Contains more Vitamin B6Vitamin B6 | +357.4% |
| Contains more Vitamin KVitamin K | +1204.2% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +134.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +298.4% |
| Contains more OtherOther | +18.1% |
| Contains more ProteinProtein | +318.7% |
| Contains more FatsFats | +2415.8% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.2% |
| Contains more Mono. FatMonounsaturated fat | +6111.8% |
| Contains more Poly. FatPolyunsaturated fat | +9896.3% |
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.62mg | 5.36mg | 59% |
| Calcium | 82mg | 350mg | 27% |
| Vitamin C | 23mg | 0.1mg | 25% |
| Vitamin K | 31.3µg | 2.4µg | 24% |
| Polyunsaturated fat | 0.027g | 2.699g | 18% |
| Selenium | 0.7µg | 8.9µg | 15% |
| Vitamin B6 | 0.215mg | 0.047mg | 13% |
| Fiber | 3.2g | 0.3g | 12% |
| Protein | 1.93g | 8.08g | 12% |
| Folate | 60µg | 15µg | 11% |
| Vitamin B1 | 0.2mg | 0.081mg | 10% |
| Copper | 0.109mg | 0.193mg | 9% |
| Manganese | 0.788mg | 0.605mg | 8% |
| Fats | 0.19g | 4.78g | 7% |
| Magnesium | 57mg | 30mg | 6% |
| Vitamin B3 | 1mg | 0.195mg | 5% |
| Phosphorus | 61mg | 97mg | 5% |
| Potassium | 299mg | 121mg | 5% |
| Vitamin A | 36µg | 4% | |
| Vitamin B5 | 0.245mg | 0.068mg | 4% |
| Choline | 12.3mg | 28.8mg | 3% |
| Saturated fat | 0.026g | 0.691g | 3% |
| Monounsaturated fat | 0.017g | 1.056g | 3% |
| Calories | 33kcal | 76kcal | 2% |
| Vitamin E | 0.27mg | 0.01mg | 2% |
| Zinc | 0.58mg | 0.8mg | 2% |
| Carbs | 7.45g | 1.87g | 2% |
| Vitamin B2 | 0.06mg | 0.052mg | 1% |
| Fructose | 0.57g | 1% | |
| Net carbs | 4.25g | 1.57g | N/A |
| Sugar | 1.48g | 0.62g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 7mg | 0% |
| Tryptophan | 0.017mg | 0.12mg | 0% |
| Threonine | 0.065mg | 0.402mg | 0% |
| Isoleucine | 0.069mg | 0.435mg | 0% |
| Leucine | 0.105mg | 0.713mg | 0% |
| Lysine | 0.081mg | 0.452mg | 0% |
| Methionine | 0.021mg | 0.108mg | 0% |
| Phenylalanine | 0.065mg | 0.428mg | 0% |
| Valine | 0.091mg | 0.446mg | 0% |
| Histidine | 0.031mg | 0.221mg | 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 |
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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
29%
6%
Minerals Daily Need Coverage Score
30%
59%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.86g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 15)
Which food is cheaper?
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.665g)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (7 mg)