Tofu vs Okara
Nutrition comparison per 100 g serving
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Tofu wins in 19 out of 26 nutrient categories
Tofu: 19
vs
Okara: 3
(4 ties)
Overview
Vitamins
| Vitamin | Tofu | Okara | Winner |
|---|---|---|---|
| Folate, total | 29 UG | 26 UG | |
| Niacin | 0.4 MG | 0.1 MG | |
| Pantothenic acid | 0.1 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.2 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0.2 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Tofu | Okara | Winner |
|---|---|---|---|
| Calcium, Ca | 683 MG | 80 MG | |
| Copper, Cu | 0.4 MG | 0.2 MG | |
| Iron, Fe | 2.7 MG | 1.3 MG | |
| Magnesium, Mg | 58 MG | 26 MG | |
| Manganese, Mn | 1.2 MG | 0.4 MG | |
| Phosphorus, P | 190 MG | 60 MG | |
| Potassium, K | 237 MG | 213 MG | |
| Selenium, Se | 17.4 UG | 10.6 UG | |
| Sodium, Na | 14 MG | 9 MG | |
| Zinc, Zn | 1.6 MG | 0.6 MG |