Tofu vs. Okara — In-Depth Nutrition Comparison
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What are the main differences between tofu and okara?
- Okara has less calcium, manganese, copper, phosphorus, iron, selenium, vitamin B1, zinc, magnesium, and vitamin B2 than tofu.
- Tofu's daily need coverage for calcium is 60% higher.
- Tofu has 8 times more vitamin B1 than okara. Tofu has 0.158mg of vitamin B1, while okara has 0.02mg.
We used Tofu, raw, firm, prepared with calcium sulfate and Okara 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 MagnesiumMagnesium | +123.1% |
| Contains more CalciumCalcium | +753.8% |
| Contains more PotassiumPotassium | +11.3% |
| Contains more IronIron | +104.6% |
| Contains more CopperCopper | +89% |
| Contains more ZincZinc | +180.4% |
| Contains more PhosphorusPhosphorus | +216.7% |
| Contains more ManganeseManganese | +192.3% |
| Contains more SeleniumSelenium | +64.2% |
| Contains less SodiumSodium | -35.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +690% |
| Contains more Vitamin B2Vitamin B2 | +410% |
| Contains more Vitamin B3Vitamin B3 | +281% |
| Contains more Vitamin B5Vitamin B5 | +51.1% |
| Contains more FolateFolate | +11.5% |
| Contains more Vitamin B6Vitamin B6 | +25% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +390.6% |
| Contains more FatsFats | +404% |
| Contains more OtherOther | +59.1% |
| Contains more CarbsCarbs | +339.9% |
| Contains more WaterWater | +16.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +552.5% |
| Contains more Poly. FatPolyunsaturated fat | +551.8% |
| Contains less Sat. FatSaturated fat | -84.7% |
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 minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Calcium | 683mg | 80mg | 60% |
| Manganese | 1.181mg | 0.404mg | 34% |
| Polyunsaturated fat | 4.921g | 0.755g | 28% |
| Protein | 17.27g | 3.52g | 28% |
| Copper | 0.378mg | 0.2mg | 20% |
| Phosphorus | 190mg | 60mg | 19% |
| Iron | 2.66mg | 1.3mg | 17% |
| Vitamin B1 | 0.158mg | 0.02mg | 12% |
| Selenium | 17.4µg | 10.6µg | 12% |
| Fats | 8.72g | 1.73g | 11% |
| Fiber | 2.3g | 9% | |
| Zinc | 1.57mg | 0.56mg | 9% |
| Magnesium | 58mg | 26mg | 8% |
| Vitamin B2 | 0.102mg | 0.02mg | 6% |
| Saturated fat | 1.261g | 0.193g | 5% |
| Monounsaturated fat | 1.925g | 0.295g | 4% |
| Calories | 144kcal | 76kcal | 3% |
| Carbs | 2.78g | 12.23g | 3% |
| Vitamin B3 | 0.381mg | 0.1mg | 2% |
| Vitamin B6 | 0.092mg | 0.115mg | 2% |
| Potassium | 237mg | 213mg | 1% |
| Vitamin B5 | 0.133mg | 0.088mg | 1% |
| Folate | 29µg | 26µg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 12.23g | N/A |
| Sodium | 14mg | 9mg | 0% |
| Tryptophan | 0.235mg | 0.05mg | 0% |
| Threonine | 0.785mg | 0.131mg | 0% |
| Isoleucine | 0.849mg | 0.159mg | 0% |
| Leucine | 1.392mg | 0.244mg | 0% |
| Lysine | 0.883mg | 0.212mg | 0% |
| Methionine | 0.211mg | 0.041mg | 0% |
| Phenylalanine | 0.835mg | 0.157mg | 0% |
| Valine | 0.87mg | 0.162mg | 0% |
| Histidine | 0.431mg | 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 |
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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
9%
5%
Minerals Daily Need Coverage Score
87%
33%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Okara contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 1.068g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)