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  6. Wheat Bread vs. Okara

Wheat Bread vs. Okara — In-Depth Nutrition Comparison

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A recap on differences between Wheat Bread and Okara

  • Okara has less Manganese, Selenium, Vitamin B3, Vitamin B1, Iron, Vitamin B2, Phosphorus, Folate, and Calcium.
  • Wheat Bread covers your daily Manganese needs 42% more than Okara.
  • Okara contains 67 times less Sodium than Wheat Bread. Wheat Bread contains 601mg of Sodium, while Okara contains 9mg.

Food varieties used in this article are Bread, wheat, toasted and Okara.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
8
:
2
Okara
Okara
Contains more Calcium +106.3%
Contains more Iron +214.6%
Contains more Magnesium +126.9%
Contains more Phosphorus +213.3%
Contains more Zinc +162.5%
Contains more Manganese +240.8%
Contains more Selenium +215.1%
Contains less Sodium -98.5%
Equal in Potassium - 213
Equal in Copper - 0.2
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Calcium +106.3%
Contains more Iron +214.6%
Contains more Magnesium +126.9%
Contains more Phosphorus +213.3%
Contains more Zinc +162.5%
Contains more Manganese +240.8%
Contains more Selenium +215.1%
Contains less Sodium -98.5%
Equal in Potassium - 213
Equal in Copper - 0.2

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.
Wheat Bread
Wheat Bread
9
:
0
Okara
Okara
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2095%
Contains more Vitamin B2 +1810%
Contains more Vitamin B3 +6150%
Contains more Vitamin B5 +418.2%
Contains more Vitamin B6 +33%
Contains more Folate +230.8%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Okara
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2095%
Contains more Vitamin B2 +1810%
Contains more Vitamin B3 +6150%
Contains more Vitamin B5 +418.2%
Contains more Vitamin B6 +33%
Contains more Folate +230.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Okara
Okara
Contains more Protein +268.2%
Contains more Fats +146.8%
Contains more Carbs +356%
Contains more Other +214.8%
Contains more Water +236.9%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Okara
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 Protein +268.2%
Contains more Fats +146.8%
Contains more Carbs +356%
Contains more Other +214.8%
Contains more Water +236.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Okara
Okara
Contains more Monounsaturated Fat +245.4%
Contains more Polyunsaturated fat +127.8%
Contains less Saturated Fat -80.5%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +245.4%
Contains more Polyunsaturated fat +127.8%
Contains less Saturated Fat -80.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Okara
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Okara Opinion
Net carbs 51.07g 12.23g Wheat Bread
Protein 12.96g 3.52g Wheat Bread
Fats 4.27g 1.73g Wheat Bread
Carbs 55.77g 12.23g Wheat Bread
Calories 313kcal 76kcal Wheat Bread
Sugar 6.42g Okara
Fiber 4.7g Wheat Bread
Calcium 165mg 80mg Wheat Bread
Iron 4.09mg 1.3mg Wheat Bread
Magnesium 59mg 26mg Wheat Bread
Phosphorus 188mg 60mg Wheat Bread
Potassium 223mg 213mg Wheat Bread
Sodium 601mg 9mg Okara
Zinc 1.47mg 0.56mg Wheat Bread
Copper 0.198mg 0.2mg Okara
Manganese 1.377mg 0.404mg Wheat Bread
Selenium 33.4µg 10.6µg Wheat Bread
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.02mg Wheat Bread
Vitamin B2 0.382mg 0.02mg Wheat Bread
Vitamin B3 6.25mg 0.1mg Wheat Bread
Vitamin B5 0.456mg 0.088mg Wheat Bread
Vitamin B6 0.153mg 0.115mg Wheat Bread
Folate 86µg 26µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.05mg Wheat Bread
Threonine 0.299mg 0.131mg Wheat Bread
Isoleucine 0.258mg 0.159mg Wheat Bread
Leucine 0.461mg 0.244mg Wheat Bread
Lysine 0.215mg 0.212mg Wheat Bread
Methionine 0.105mg 0.041mg Wheat Bread
Phenylalanine 0.315mg 0.157mg Wheat Bread
Valine 0.31mg 0.162mg Wheat Bread
Histidine 0.15mg 0.093mg Wheat Bread
Saturated Fat 0.989g 0.193g Okara
Monounsaturated Fat 1.019g 0.295g Wheat Bread
Polyunsaturated fat 1.72g 0.755g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Wheat Bread
5%
Okara
Minerals Daily Need Coverage Score
89%
Wheat Bread
33%
Okara

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 592mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.796g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 60)
Which food is cheaper?
Okara
Okara is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.