Tofu yogurt vs. Okara — In-Depth Nutrition Comparison
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What are the main differences between tofu yogurt and okara?
- Tofu yogurt has less copper and vitamin B6 than okara.
- Okara's daily need coverage for copper is 14% higher.
- Tofu yogurt has 2 times more magnesium than okara. Tofu yogurt has 40mg of magnesium, while okara has 26mg.
We used Tofu yogurt 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 | +53.8% |
| Contains more CalciumCalcium | +47.5% |
| Contains more SeleniumSelenium | +22.6% |
| Contains more PotassiumPotassium | +353.2% |
| Contains more IronIron | +22.6% |
| Contains more CopperCopper | +166.7% |
| Contains more ZincZinc | +80.6% |
| Contains more PhosphorusPhosphorus | +57.9% |
| Contains less SodiumSodium | -74.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B3Vitamin B3 | +140% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +475% |
| Contains more FolateFolate | +333.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
| Contains more CarbsCarbs | +30.5% |
| Contains more OtherOther | +40.9% |
~equal in
Protein
~3.52g
~equal in
Fats
~1.73g
~equal in
Water
~81.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
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 | +35.6% |
| Contains more Poly. FatPolyunsaturated fat | +34.7% |
| Contains less Sat. FatSaturated fat | -25.5% |
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 vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.404mg | 18% | |
| Copper | 0.075mg | 0.2mg | 14% |
| Choline | 48.4mg | 9% | |
| Vitamin B6 | 0.02mg | 0.115mg | 7% |
| Folate | 6µg | 26µg | 5% |
| Potassium | 47mg | 213mg | 5% |
| Selenium | 13µg | 10.6µg | 4% |
| Calcium | 118mg | 80mg | 4% |
| Phosphorus | 38mg | 60mg | 3% |
| Vitamin B1 | 0.06mg | 0.02mg | 3% |
| Vitamin K | 3.5µg | 3% | |
| Magnesium | 40mg | 26mg | 3% |
| Vitamin C | 2.5mg | 0mg | 3% |
| Iron | 1.06mg | 1.3mg | 3% |
| Zinc | 0.31mg | 0.56mg | 2% |
| Polyunsaturated fat | 1.017g | 0.755g | 2% |
| Vitamin B5 | 0.088mg | 2% | |
| Vitamin E | 0.31mg | 2% | |
| Vitamin B3 | 0.24mg | 0.1mg | 1% |
| Calories | 94kcal | 76kcal | 1% |
| Carbs | 15.96g | 12.23g | 1% |
| Fiber | 0.2g | 1% | |
| Sodium | 35mg | 9mg | 1% |
| Protein | 3.5g | 3.52g | 0% |
| Fats | 1.8g | 1.73g | 0% |
| Net carbs | 15.76g | 12.23g | N/A |
| Sugar | 1.24g | N/A | |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B2 | 0.02mg | 0.02mg | 0% |
| Saturated fat | 0.259g | 0.193g | 0% |
| Monounsaturated fat | 0.4g | 0.295g | 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% |
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 | Equal | |
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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
6%
5%
Minerals Daily Need Coverage Score
23%
33%
Comparison summary
Which food is richer in vitamins?
Tofu yogurt is relatively richer in vitamins
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Okara contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 0.066g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.