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  6. Soy yogurt vs. Okara

Soy yogurt vs. Okara — In-Depth Nutrition Comparison

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Important differences between soy yogurt and okara

  • 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 SILK Plain soy yogurt and Okara.

Infographic

Soy yogurt vs Okara 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Okara
Okara
9
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%
Contains more CalciumCalcium +65%
Contains less SodiumSodium -30.8%

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.
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 44% 0% 0% 20% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Okara
Okara
6
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soy yogurt Okara DV% diff.
Copper 0.2mg 22%
Selenium 10.6µg 19%
Manganese 0.404mg 18%
Iron 1.3mg 16%
Vitamin C 13.2mg 0mg 15%
Vitamin B6 0.115mg 9%
Phosphorus 60mg 9%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Folate 26µg 7%
Magnesium 26mg 6%
Potassium 213mg 6%
Calcium 132mg 80mg 5%
Zinc 0.56mg 5%
Polyunsaturated fat 0.755g 5%
Vitamin B1 0.02mg 2%
Protein 2.64g 3.52g 2%
Fiber 0.4g 2%
Vitamin B5 0.088mg 2%
Vitamin B2 0.02mg 2%
Monounsaturated fat 0.295g 1%
Calories 66kcal 76kcal 1%
Vitamin B3 0.1mg 1%
Carbs 9.69g 12.23g 1%
Fats 1.76g 1.73g 0%
Net carbs 9.29g 12.23g N/A
Sugar 5.29g N/A
Sodium 13mg 9mg 0%
Saturated fat 0.22g 0.193g 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
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
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
Contains more OtherOther +40.9%
Contains more ProteinProtein +33.3%
Contains more CarbsCarbs +26.2%
~equal in Fats ~1.73g
~equal in Water ~81.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Okara
Okara
3
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Contains less Sat. FatSaturated fat -12.3%

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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. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/nutrients
  2. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.