Amaranth grain vs. Okara — In-Depth Nutrition Comparison
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Important differences between Amaranth grain and Okara
- Amaranth grain has more Manganese, Phosphorus, Iron, and Magnesium, however, Okara is richer in Selenium, and Copper.
- Amaranth grain's daily need coverage for Manganese is 20% more.
- Amaranth grain contains 3 times more Magnesium than Okara. Amaranth grain contains 65mg of Magnesium, while Okara contains 26mg.
The food varieties used in the comparison are Amaranth grain, cooked and Okara.
Infographic
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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.
Contains
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Iron
+61.5%
Contains
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Magnesium
+150%
Contains
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Phosphorus
+146.7%
Contains
less
Sodium
-33.3%
Contains
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Zinc
+53.6%
Contains
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Manganese
+111.4%
Contains
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Calcium
+70.2%
Contains
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Potassium
+57.8%
Contains
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Copper
+34.2%
Contains
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Selenium
+92.7%
Contains
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Iron
+61.5%
Contains
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Magnesium
+150%
Contains
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Phosphorus
+146.7%
Contains
less
Sodium
-33.3%
Contains
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Zinc
+53.6%
Contains
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Manganese
+111.4%
Contains
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Calcium
+70.2%
Contains
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Potassium
+57.8%
Contains
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Copper
+34.2%
Contains
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Selenium
+92.7%
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.
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Contains
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Vitamin B3
+135%
Contains
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Vitamin B1
+33.3%
Contains
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Folate
+18.2%
Equal in Vitamin B2 - 0.02
Equal in Vitamin B6 - 0.115
Contains
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Vitamin B3
+135%
Contains
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Vitamin B1
+33.3%
Contains
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Folate
+18.2%
Equal in Vitamin B2 - 0.02
Equal in Vitamin B6 - 0.115
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+52.8%
Contains
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Other
+14.3%
Equal in Protein - 3.52
Equal in Fats - 1.73
Equal in Water - 81.64
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
Contains
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Carbs
+52.8%
Contains
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Other
+14.3%
Equal in Protein - 3.52
Equal in Fats - 1.73
Equal in Water - 81.64
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.59g | 12.23g |
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| Protein | 3.8g | 3.52g |
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| Fats | 1.58g | 1.73g |
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| Carbs | 18.69g | 12.23g |
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| Calories | 102kcal | 76kcal |
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| Starch | 16.23g |
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| Fiber | 2.1g |
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| Calcium | 47mg | 80mg |
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| Iron | 2.1mg | 1.3mg |
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| Magnesium | 65mg | 26mg |
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| Phosphorus | 148mg | 60mg |
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| Potassium | 135mg | 213mg |
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| Sodium | 6mg | 9mg |
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| Zinc | 0.86mg | 0.56mg |
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| Copper | 0.149mg | 0.2mg |
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| Manganese | 0.854mg | 0.404mg |
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| Selenium | 5.5µg | 10.6µg |
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| Vitamin E | 0.19mg |
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| Vitamin B1 | 0.015mg | 0.02mg |
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| Vitamin B2 | 0.022mg | 0.02mg |
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| Vitamin B3 | 0.235mg | 0.1mg |
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| Vitamin B5 | 0.088mg |
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| Vitamin B6 | 0.113mg | 0.115mg |
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| Folate | 22µg | 26µg |
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| Tryptophan | 0.05mg |
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| Threonine | 0.131mg |
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| Isoleucine | 0.159mg |
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| Leucine | 0.244mg |
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| Lysine | 0.212mg |
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| Methionine | 0.041mg |
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| Phenylalanine | 0.157mg |
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| Valine | 0.162mg |
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| Histidine | 0.093mg |
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| Saturated Fat | 0.193g |
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| Monounsaturated Fat | 0.295g |
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| Polyunsaturated fat | 0.755g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
5%
Minerals Daily Need Coverage Score
43%
33%
Comparison summary
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 97)
Which food is cheaper?
Okara is cheaper (difference - $3)
Which food is richer in vitamins?
Okara is relatively richer in vitamins
Which food contains less Sodium?
Amaranth grain contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain is lower in Saturated Fat (difference - 0.193g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.