Tofu vs. Okra — In-Depth Nutrition Comparison
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A recap on differences between tofu and okra
- Tofu is higher in iron, calcium, and selenium, yet okra is higher in vitamin C, vitamin K, vitamin B6, vitamin A, 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.
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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 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% |
| Contains more MagnesiumMagnesium | +90% |
| Contains more PotassiumPotassium | +147.1% |
| Contains more ManganeseManganese | +30.2% |
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.
| Contains more CholineCholine | +134.1% |
| Contains more Vitamin CVitamin C | +22900% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.62mg | 59% |
| Calcium | 350mg | 82mg | 27% |
| Vitamin C | 0.1mg | 23mg | 25% |
| Vitamin K | 2.4µg | 31.3µg | 24% |
| Polyunsaturated fat | 2.699g | 0.027g | 18% |
| Selenium | 8.9µg | 0.7µg | 15% |
| Vitamin B6 | 0.047mg | 0.215mg | 13% |
| Fiber | 0.3g | 3.2g | 12% |
| Protein | 8.08g | 1.93g | 12% |
| Folate | 15µg | 60µg | 11% |
| Vitamin B1 | 0.081mg | 0.2mg | 10% |
| Copper | 0.193mg | 0.109mg | 9% |
| Manganese | 0.605mg | 0.788mg | 8% |
| Fats | 4.78g | 0.19g | 7% |
| Magnesium | 30mg | 57mg | 6% |
| Vitamin B3 | 0.195mg | 1mg | 5% |
| Phosphorus | 97mg | 61mg | 5% |
| Potassium | 121mg | 299mg | 5% |
| Vitamin A | 36µg | 4% | |
| Vitamin B5 | 0.068mg | 0.245mg | 4% |
| Choline | 28.8mg | 12.3mg | 3% |
| Saturated fat | 0.691g | 0.026g | 3% |
| Monounsaturated fat | 1.056g | 0.017g | 3% |
| Calories | 76kcal | 33kcal | 2% |
| Vitamin E | 0.01mg | 0.27mg | 2% |
| Zinc | 0.8mg | 0.58mg | 2% |
| Carbs | 1.87g | 7.45g | 2% |
| Vitamin B2 | 0.052mg | 0.06mg | 1% |
| Fructose | 0.57g | 1% | |
| Net carbs | 1.57g | 4.25g | N/A |
| Sugar | 0.62g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 7mg | 0% |
| Tryptophan | 0.12mg | 0.017mg | 0% |
| Threonine | 0.402mg | 0.065mg | 0% |
| Isoleucine | 0.435mg | 0.069mg | 0% |
| Leucine | 0.713mg | 0.105mg | 0% |
| Lysine | 0.452mg | 0.081mg | 0% |
| Methionine | 0.108mg | 0.021mg | 0% |
| Phenylalanine | 0.428mg | 0.065mg | 0% |
| Valine | 0.446mg | 0.091mg | 0% |
| Histidine | 0.221mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +318.7% |
| Contains more FatsFats | +2415.8% |
| Contains more CarbsCarbs | +298.4% |
| Contains more OtherOther | +18.1% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6111.8% |
| Contains more Poly. FatPolyunsaturated fat | +9896.3% |
| Contains less Sat. FatSaturated fat | -96.2% |