Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Okra

Tofu vs. Okra — In-Depth Nutrition Comparison

Compare

A recap on differences between Tofu and Okra

  • Tofu is higher in Iron, Calcium, Selenium, and Copper, yet Okra is higher in Vitamin C, Vitamin K, Vitamin B6, Fiber, Folate, and Vitamin B1.
  • Tofu covers your daily Iron needs 59% more than Okra.
  • Tofu contains 13 times more Selenium than Okra. While Tofu contains 8.9µg of Selenium, Okra contains only 0.7µg.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Okra, raw.

Infographic

Tofu vs Okra 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.
Tofu
Tofu
6
:
3
Okra
Okra
Contains more Calcium +326.8%
Contains more Iron +764.5%
Contains more Phosphorus +59%
Contains more Zinc +37.9%
Contains more Copper +77.1%
Contains more Selenium +1171.4%
Contains more Magnesium +90%
Contains more Potassium +147.1%
Contains more Manganese +30.2%
Equal in Sodium - 7
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +326.8%
Contains more Iron +764.5%
Contains more Phosphorus +59%
Contains more Zinc +37.9%
Contains more Copper +77.1%
Contains more Selenium +1171.4%
Contains more Magnesium +90%
Contains more Potassium +147.1%
Contains more Manganese +30.2%
Equal in Sodium - 7

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.
Tofu
Tofu
0
:
10
Okra
Okra
Contains more Vitamin A +742.4%
Contains more Vitamin E +2600%
Contains more Vitamin C +22900%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +412.8%
Contains more Vitamin B5 +260.3%
Contains more Vitamin B6 +357.4%
Contains more Folate +300%
Contains more Vitamin K +1204.2%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin A +742.4%
Contains more Vitamin E +2600%
Contains more Vitamin C +22900%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +412.8%
Contains more Vitamin B5 +260.3%
Contains more Vitamin B6 +357.4%
Contains more Folate +300%
Contains more Vitamin K +1204.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Okra
Okra
Contains more Protein +318.7%
Contains more Fats +2415.8%
Contains more Carbs +298.4%
Contains more Other +18.1%
Equal in Water - 89.58
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Protein +318.7%
Contains more Fats +2415.8%
Contains more Carbs +298.4%
Contains more Other +18.1%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +6111.8%
Contains more Polyunsaturated fat +9896.3%
Contains less Saturated Fat -96.2%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +6111.8%
Contains more Polyunsaturated fat +9896.3%
Contains less Saturated Fat -96.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Okra Opinion
Net carbs 1.57g 4.25g Okra
Protein 8.08g 1.93g Tofu
Fats 4.78g 0.19g Tofu
Carbs 1.87g 7.45g Okra
Calories 76kcal 33kcal Tofu
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0.62g 1.48g Tofu
Fiber 0.3g 3.2g Okra
Calcium 350mg 82mg Tofu
Iron 5.36mg 0.62mg Tofu
Magnesium 30mg 57mg Okra
Phosphorus 97mg 61mg Tofu
Potassium 121mg 299mg Okra
Sodium 7mg 7mg
Zinc 0.8mg 0.58mg Tofu
Copper 0.193mg 0.109mg Tofu
Manganese 0.605mg 0.788mg Okra
Selenium 8.9µg 0.7µg Tofu
Vitamin A 85IU 716IU Okra
Vitamin A RAE 36µg Okra
Vitamin E 0.01mg 0.27mg Okra
Vitamin C 0.1mg 23mg Okra
Vitamin B1 0.081mg 0.2mg Okra
Vitamin B2 0.052mg 0.06mg Okra
Vitamin B3 0.195mg 1mg Okra
Vitamin B5 0.068mg 0.245mg Okra
Vitamin B6 0.047mg 0.215mg Okra
Folate 15µg 60µg Okra
Vitamin K 2.4µg 31.3µg Okra
Tryptophan 0.12mg 0.017mg Tofu
Threonine 0.402mg 0.065mg Tofu
Isoleucine 0.435mg 0.069mg Tofu
Leucine 0.713mg 0.105mg Tofu
Lysine 0.452mg 0.081mg Tofu
Methionine 0.108mg 0.021mg Tofu
Phenylalanine 0.428mg 0.065mg Tofu
Valine 0.446mg 0.091mg Tofu
Histidine 0.221mg 0.031mg Tofu
Saturated Fat 0.691g 0.026g Okra
Monounsaturated Fat 1.056g 0.017g Tofu
Polyunsaturated fat 2.699g 0.027g Tofu

Which food is preferable for your diet?

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

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
6%
Tofu
33%
Okra
Minerals Daily Need Coverage Score
59%
Tofu
30%
Okra

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.86g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 15)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.665g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.