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  6. Okara vs. Glutinous rice

Okara vs. Glutinous rice — In-Depth Nutrition Comparison

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A recap on differences between Okara and Glutinous rice

  • Glutinous rice has less Copper, Iron, Selenium, Calcium, Phosphorus, Vitamin B6, Folate, Manganese, Potassium, and Magnesium.
  • Okara covers your daily Copper needs 17% more than Glutinous rice.
  • Glutinous rice contains 40 times less Calcium than Okara. Okara contains 80mg of Calcium, while Glutinous rice contains 2mg.

Food varieties used in this article are Okara and Rice, white, glutinous, unenriched, cooked.

Infographic

Okara vs Glutinous rice 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.
Okara
Okara
9
:
1
Glutinous rice
Glutinous rice
Contains more Calcium +3900%
Contains more Iron +828.6%
Contains more Magnesium +420%
Contains more Phosphorus +650%
Contains more Potassium +2030%
Contains more Zinc +36.6%
Contains more Copper +308.2%
Contains more Manganese +54.2%
Contains more Selenium +89.3%
Contains less Sodium -44.4%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Glutinous rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Contains more Calcium +3900%
Contains more Iron +828.6%
Contains more Magnesium +420%
Contains more Phosphorus +650%
Contains more Potassium +2030%
Contains more Zinc +36.6%
Contains more Copper +308.2%
Contains more Manganese +54.2%
Contains more Selenium +89.3%
Contains less Sodium -44.4%

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.
Okara
Okara
3
:
4
Glutinous rice
Glutinous rice
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +342.3%
Contains more Folate +2500%
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +144.3%
Equal in Vitamin B1 - 0.02
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%
Glutinous rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +342.3%
Contains more Folate +2500%
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +144.3%
Equal in Vitamin B1 - 0.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
4
:
1
Glutinous rice
Glutinous rice
Contains more Protein +74.3%
Contains more Fats +810.5%
Contains more Other +1157.1%
Contains more Carbs +72.4%
Equal in Water - 76.63
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
Glutinous rice
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more Protein +74.3%
Contains more Fats +810.5%
Contains more Other +1157.1%
Contains more Carbs +72.4%
Equal in Water - 76.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Glutinous rice
Glutinous rice
Contains more Monounsaturated Fat +321.4%
Contains more Polyunsaturated fat +994.2%
Contains less Saturated Fat -79.8%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Glutinous rice
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +321.4%
Contains more Polyunsaturated fat +994.2%
Contains less Saturated Fat -79.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Glutinous rice Opinion
Net carbs 12.23g 20.09g Glutinous rice
Protein 3.52g 2.02g Okara
Fats 1.73g 0.19g Okara
Carbs 12.23g 21.09g Glutinous rice
Calories 76kcal 97kcal Glutinous rice
Sugar 0.05g Okara
Fiber 1g Glutinous rice
Calcium 80mg 2mg Okara
Iron 1.3mg 0.14mg Okara
Magnesium 26mg 5mg Okara
Phosphorus 60mg 8mg Okara
Potassium 213mg 10mg Okara
Sodium 9mg 5mg Glutinous rice
Zinc 0.56mg 0.41mg Okara
Copper 0.2mg 0.049mg Okara
Manganese 0.404mg 0.262mg Okara
Selenium 10.6µg 5.6µg Okara
Vitamin E 0.04mg Glutinous rice
Vitamin B1 0.02mg 0.02mg
Vitamin B2 0.02mg 0.013mg Okara
Vitamin B3 0.1mg 0.29mg Glutinous rice
Vitamin B5 0.088mg 0.215mg Glutinous rice
Vitamin B6 0.115mg 0.026mg Okara
Folate 26µg 1µg Okara
Tryptophan 0.05mg 0.023mg Okara
Threonine 0.131mg 0.072mg Okara
Isoleucine 0.159mg 0.087mg Okara
Leucine 0.244mg 0.167mg Okara
Lysine 0.212mg 0.073mg Okara
Methionine 0.041mg 0.047mg Glutinous rice
Phenylalanine 0.157mg 0.108mg Okara
Valine 0.162mg 0.123mg Okara
Histidine 0.093mg 0.047mg Okara
Saturated Fat 0.193g 0.039g Glutinous rice
Monounsaturated Fat 0.295g 0.07g Okara
Polyunsaturated fat 0.755g 0.069g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Glutinous rice
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
5%
Okara
3%
Glutinous rice
Minerals Daily Need Coverage Score
33%
Okara
11%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 98)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1)
Which food is richer in minerals?
Okara
Okara is relatively richer in minerals
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.154g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.