Tofu vs. Okra
Nutrition comparison of Tofu and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and okra:
- Both okra and tofu are high in calcium.
- Okra has 57% less calories than tofu.
- Okra has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C and dietary fiber.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 57% less calories than tofu - okra has 33 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is heavier in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Tofu has a macronutrient ratio of 39:9:52 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Okra | |
|---|---|---|
| Protein | 39% | 19% |
| Carbohydrates | 9% | 76% |
| Fat | 52% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and tofu contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 967% more dietary fiber than tofu - okra has 3.2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Okra and tofu contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 319% more protein than okra - okra has 1.9g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both okra and tofu are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 229 times more Vitamin C than tofu - okra has 23mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than tofu - okra has 36ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Okra and tofu contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Okra has 12 times more Vitamin K than tofu - okra has 31.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Okra has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both tofu and okra contain significant amounts of riboflavin.
| Tofu | Okra | |
|---|---|---|
| Thiamin | 0.081 MG | 0.2 MG |
| Riboflavin | 0.052 MG | 0.06 MG |
| Niacin | 0.195 MG | 1 MG |
| Pantothenic acid | 0.068 MG | 0.245 MG |
| Vitamin B6 | 0.047 MG | 0.215 MG |
| Folate | 15 UG | 60 UG |
Minerals
calcium
Both okra and tofu are high in calcium. Tofu has 327% more calcium than okra - okra has 82mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 765% more iron than okra - okra has 0.62mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Okra is a great source of potassium and it has 147% more potassium than tofu - okra has 299mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than okra per 100 grams.
| Tofu | Okra | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.001 G |
| Total | 0.319 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than okra per 100 grams.
| Tofu | Okra | |
|---|---|---|
| linoleic acid | 2.38 G | 0.026 G |
| Total | 2.38 G | 0.026 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Tofu g
()
|
Daily Values (%) |
Okra g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does okra or tofu contain more calories in 100 grams?Okra has 60% less calories than tofu - okra has 33 calories in 100g and tofu has 76 calories.
Is okra or tofu better for protein?
Tofu is a great source of protein and it has 320% more protein than okra - okra has 1.9g of protein per 100 grams and tofu has 8.1g of protein.
Does okra or tofu have more carbohydrates?
By weight, okra and tofu contain similar amounts of carbs - okra has 7.5g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does okra or tofu contain more calcium?
Both okra and tofu are high in calcium. Tofu has 330% more calcium than okra - okra has 82mg of calcium in 100 grams and tofu has 350mg of calcium.
Does okra or tofu contain more iron?
Tofu is an abundant source of iron and it has 770% more iron than okra - okra has 0.62mg of iron in 100 grams and tofu has 5.4mg of iron.