Okara vs. Amaranth grain — In-Depth Nutrition Comparison
Compare
Important differences between Okara and Amaranth grain
- Okara has more Selenium, and Copper, however, Amaranth grain is richer in Manganese, Phosphorus, Iron, and Magnesium.
- Amaranth grain's daily need coverage for Manganese is 20% more.
- Okara contains 2 times more Selenium than Amaranth grain. Okara contains 10.6µg of Selenium, while Amaranth grain contains 5.5µg.
The food varieties used in the comparison are Okara and Amaranth grain, cooked.
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.
Contains
more
Calcium
+70.2%
Contains
more
Potassium
+57.8%
Contains
more
Copper
+34.2%
Contains
more
Selenium
+92.7%
Contains
more
Iron
+61.5%
Contains
more
Magnesium
+150%
Contains
more
Phosphorus
+146.7%
Contains
less
Sodium
-33.3%
Contains
more
Zinc
+53.6%
Contains
more
Manganese
+111.4%
Contains
more
Calcium
+70.2%
Contains
more
Potassium
+57.8%
Contains
more
Copper
+34.2%
Contains
more
Selenium
+92.7%
Contains
more
Iron
+61.5%
Contains
more
Magnesium
+150%
Contains
more
Phosphorus
+146.7%
Contains
less
Sodium
-33.3%
Contains
more
Zinc
+53.6%
Contains
more
Manganese
+111.4%
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.
:
Contains
more
Vitamin B1
+33.3%
Contains
more
Folate
+18.2%
Contains
more
Vitamin B3
+135%
Equal in Vitamin B2 - 0.022
Equal in Vitamin B6 - 0.113
Contains
more
Vitamin B1
+33.3%
Contains
more
Folate
+18.2%
Contains
more
Vitamin B3
+135%
Equal in Vitamin B2 - 0.022
Equal in Vitamin B6 - 0.113
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Other
+14.3%
Contains
more
Carbs
+52.8%
Equal in Protein - 3.8
Equal in Fats - 1.58
Equal in Water - 75.16
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Contains
more
Other
+14.3%
Contains
more
Carbs
+52.8%
Equal in Protein - 3.8
Equal in Fats - 1.58
Equal in Water - 75.16
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 12.23g | 16.59g |
|
| Protein | 3.52g | 3.8g |
|
| Fats | 1.73g | 1.58g |
|
| Carbs | 12.23g | 18.69g |
|
| Calories | 76kcal | 102kcal |
|
| Starch | 16.23g |
|
|
| Fiber | 2.1g |
|
|
| Calcium | 80mg | 47mg |
|
| Iron | 1.3mg | 2.1mg |
|
| Magnesium | 26mg | 65mg |
|
| Phosphorus | 60mg | 148mg |
|
| Potassium | 213mg | 135mg |
|
| Sodium | 9mg | 6mg |
|
| Zinc | 0.56mg | 0.86mg |
|
| Copper | 0.2mg | 0.149mg |
|
| Manganese | 0.404mg | 0.854mg |
|
| Selenium | 10.6µg | 5.5µg |
|
| Vitamin E | 0.19mg |
|
|
| Vitamin B1 | 0.02mg | 0.015mg |
|
| Vitamin B2 | 0.02mg | 0.022mg |
|
| Vitamin B3 | 0.1mg | 0.235mg |
|
| Vitamin B5 | 0.088mg |
|
|
| Vitamin B6 | 0.115mg | 0.113mg |
|
| Folate | 26µg | 22µg |
|
| Tryptophan | 0.05mg |
|
|
| Threonine | 0.131mg |
|
|
| Isoleucine | 0.159mg |
|
|
| Leucine | 0.244mg |
|
|
| Lysine | 0.212mg |
|
|
| Methionine | 0.041mg |
|
|
| Phenylalanine | 0.157mg |
|
|
| Valine | 0.162mg |
|
|
| Histidine | 0.093mg |
|
|
| Saturated Fat | 0.193g |
|
|
| Monounsaturated Fat | 0.295g |
|
|
| Polyunsaturated fat | 0.755g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
33%
43%
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.