Okara vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Nutrition comparison per 100 g.
Okara
77 kcal
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
70 kcal
Calories
77 kcal
70 kcal
Protein
3.2 g
8.2 g
Carbs
12.5 g
1.7 g
Fiber
~
0.9 g
Sugars
~
0.6 g
Fat
1.7 g
4.2 g
Sodium
9 mg
12 mg
Key takeaways
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 9% fewer calories (70 kcal vs 77 kcal).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more protein (8.2 g vs 3.2 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more carbs (1.7 g vs 12.5 g).
- Okara has more fat (1.7 g vs 4.2 g).
- Okara has more sodium (9 mg vs 12 mg).
| Macronutrients | Okara | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calories | 77 kcal | 70 kcal |
| Protein | 3.2 g | 8.2 g |
| Total Fat | 1.7 g | 4.2 g |
| Total Carbohydrate | 12.5 g | 1.7 g |
| Dietary Fiber | ~ | 0.9 g |
| Total Sugars | ~ | 0.6 g |
| Water | 81.6 g | 85.0 g |
| Carbohydrates | Okara | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Carbohydrate | 12.5 g | 1.7 g |
| Dietary Fiber | ~ | 0.9 g |
| Total Sugars | ~ | 0.6 g |
| Fats & Fatty Acids | Okara | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Fat | 1.7 g | 4.2 g |
| Saturated Fat | 0.2 g | 0.9 g |
| Monounsaturated Fat | 0.3 g | 1.2 g |
| Polyunsaturated Fat | 0.8 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 89.0 mg | 181.0 mg |
| Omega-6 Fatty Acids | 666.0 mg | 1,598.0 mg |
| Protein & Amino Acids | Okara | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Protein | 3.2 g | 8.2 g |
| Histidine | 93.0 mg | 225.0 mg |
| Isoleucine | 159.0 mg | 444.0 mg |
| Leucine | 244.0 mg | 728.0 mg |
| Lysine | 212.0 mg | 462.0 mg |
| Methionine | 41.0 mg | 110.0 mg |
| Phenylalanine | 157.0 mg | 437.0 mg |
| Threonine | 131.0 mg | 411.0 mg |
| Tryptophan | 50.0 mg | 123.0 mg |
| Valine | 162.0 mg | 455.0 mg |
| Alanine | 132.0 mg | 405.0 mg |
| Arginine | 214.0 mg | 716.0 mg |
| Aspartic Acid | 355.0 mg | 1,066.0 mg |
| Cystine | 44.0 mg | 30.0 mg |
| Glutamic Acid | 556.0 mg | 1,721.0 mg |
| Glycine | 126.0 mg | 384.0 mg |
| Proline | 173.0 mg | 567.0 mg |
| Serine | 151.0 mg | 531.0 mg |
| Tyrosine | 108.0 mg | 367.0 mg |
| Vitamins | Okara | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.2 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.0 mg |
| Vitamin K | ~ | 2.4 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 0.1 mg | 0.1 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 26.0 mcg | 19.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | ~ | 28.1 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Okara | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calcium | 80.0 mg | 201.0 mg |
| Iron | 1.3 mg | 1.6 mg |
| Magnesium | 26.0 mg | 37.0 mg |
| Phosphorus | 60.0 mg | 121.0 mg |
| Potassium | 213.0 mg | 148.0 mg |
| Sodium | 9.0 mg | 12.0 mg |
| Zinc | 0.6 mg | 0.8 mg |
| Copper | 0.2 mg | 0.2 mg |
| Manganese | 0.4 mg | 0.6 mg |
| Selenium | 10.6 mcg | 9.9 mcg |
| Sterols | Okara | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Okara | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.9 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Okara or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has fewer calories: 77 kcal for Okara vs 70 kcal for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more protein, Okara or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more protein: 3.2 g for Okara vs 8.2 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Is Okara or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) healthier?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in calories, and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.