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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
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tofu Okara DV% diff.
Calcium 683mg 80mg 60%
Manganese 1.181mg 0.404mg 34%
Protein 17.27g 3.52g 28%
Polyunsaturated fat 4.921g 0.755g 28%
Copper 0.378mg 0.2mg 20%
Phosphorus 190mg 60mg 19%
Iron 2.66mg 1.3mg 17%
Selenium 17.4µg 10.6µg 12%
Vitamin B1 0.158mg 0.02mg 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%
Protein per 100 calories 12g 4.6g N/A
Calories per 10 g protein 83kcal 216kcal N/A
Weight per 100 calories 69g 132g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
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%

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%

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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. 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.