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  6. Tofu vs. Okara

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

Tofu 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.
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Okara
Okara
1
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 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.
Tofu
Tofu
7
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Okara
Okara
1
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 AVitamin A +∞%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 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
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Okara
Okara
1
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 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.
Tofu Okara
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Okara Opinion
Calories 144kcal 76kcal Tofu
Protein 17.27g 3.52g Tofu
Fats 8.72g 1.73g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 12.23g Okara
Carbs 2.78g 12.23g Okara
Magnesium 58mg 26mg Tofu
Calcium 683mg 80mg Tofu
Potassium 237mg 213mg Tofu
Iron 2.66mg 1.3mg Tofu
Fiber 2.3g Tofu
Copper 0.378mg 0.2mg Tofu
Zinc 1.57mg 0.56mg Tofu
Phosphorus 190mg 60mg Tofu
Sodium 14mg 9mg Okara
Vitamin A 166IU 0IU Tofu
Manganese 1.181mg 0.404mg Tofu
Selenium 17.4µg 10.6µg Tofu
Vitamin B1 0.158mg 0.02mg Tofu
Vitamin B2 0.102mg 0.02mg Tofu
Vitamin B3 0.381mg 0.1mg Tofu
Vitamin B5 0.133mg 0.088mg Tofu
Vitamin B6 0.092mg 0.115mg Okara
Folate 29µg 26µg Tofu
Saturated Fat 1.261g 0.193g Okara
Monounsaturated Fat 1.925g 0.295g Tofu
Polyunsaturated fat 4.921g 0.755g Tofu
Tryptophan 0.235mg 0.05mg Tofu
Threonine 0.785mg 0.131mg Tofu
Isoleucine 0.849mg 0.159mg Tofu
Leucine 1.392mg 0.244mg Tofu
Lysine 0.883mg 0.212mg Tofu
Methionine 0.211mg 0.041mg Tofu
Phenylalanine 0.835mg 0.157mg Tofu
Valine 0.87mg 0.162mg Tofu
Histidine 0.431mg 0.093mg Tofu

Which food is preferable for your diet?

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

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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
10%
Tofu
5%
Okara
Minerals Daily Need Coverage Score
87%
Tofu
33%
Okara

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 1.068g)
Which food is lower in glycemic index?
Okara
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 ($)

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/172475/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.