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  6. Okara vs. Tofu

Okara vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between okara and tofu?

  • 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.

We used Okara and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Okara vs Tofu 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.
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%
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%
Contains less SodiumSodium -35.7%
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%

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.
Okara
Okara
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Tofu
Tofu
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin B6Vitamin B6 +25%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Okara Tofu DV% diff.
Calcium 80mg 683mg 60%
Manganese 0.404mg 1.181mg 34%
Protein 3.52g 17.27g 28%
Polyunsaturated fat 0.755g 4.921g 28%
Copper 0.2mg 0.378mg 20%
Phosphorus 60mg 190mg 19%
Iron 1.3mg 2.66mg 17%
Selenium 10.6µg 17.4µg 12%
Vitamin B1 0.02mg 0.158mg 12%
Fats 1.73g 8.72g 11%
Fiber 2.3g 9%
Zinc 0.56mg 1.57mg 9%
Magnesium 26mg 58mg 8%
Vitamin B2 0.02mg 0.102mg 6%
Saturated fat 0.193g 1.261g 5%
Monounsaturated fat 0.295g 1.925g 4%
Calories 76kcal 144kcal 3%
Carbs 12.23g 2.78g 3%
Vitamin B3 0.1mg 0.381mg 2%
Vitamin B6 0.115mg 0.092mg 2%
Potassium 213mg 237mg 1%
Vitamin B5 0.088mg 0.133mg 1%
Folate 26µg 29µg 1%
Protein per 100 calories 4.6g 12g N/A
Calories per 10 g protein 216kcal 83kcal N/A
Weight per 100 calories 132g 69g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 12.23g 0.48g N/A
Sodium 9mg 14mg 0%
Tryptophan 0.05mg 0.235mg 0%
Threonine 0.131mg 0.785mg 0%
Isoleucine 0.159mg 0.849mg 0%
Leucine 0.244mg 1.392mg 0%
Lysine 0.212mg 0.883mg 0%
Methionine 0.041mg 0.211mg 0%
Phenylalanine 0.157mg 0.835mg 0%
Valine 0.162mg 0.87mg 0%
Histidine 0.093mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +339.9%
Contains more WaterWater +16.9%
Contains more ProteinProtein +390.6%
Contains more FatsFats +404%
Contains more OtherOther +59.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -84.7%
Contains more Mono. FatMonounsaturated fat +552.5%
Contains more Poly. FatPolyunsaturated fat +551.8%

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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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.