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  6. Okara vs. Seed

Okara vs. Seed — In-Depth Nutrition Comparison

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What are the main differences between Okara and Seed?

  • Okara has less Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, Vitamin B1, and Zinc than Seed.
  • Seed's daily need coverage for Phosphorus is 114% higher.

We used Okara and Seeds, chia seeds, dried types in this comparison.

Infographic

Okara vs Seed 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
1
:
9
Seed
Seed
Contains less Sodium -43.8%
Contains more Calcium +688.8%
Contains more Iron +493.8%
Contains more Magnesium +1188.5%
Contains more Phosphorus +1333.3%
Contains more Potassium +91.1%
Contains more Zinc +717.9%
Contains more Copper +362%
Contains more Manganese +574%
Contains more Selenium +420.8%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -43.8%
Contains more Calcium +688.8%
Contains more Iron +493.8%
Contains more Magnesium +1188.5%
Contains more Phosphorus +1333.3%
Contains more Potassium +91.1%
Contains more Zinc +717.9%
Contains more Copper +362%
Contains more Manganese +574%
Contains more Selenium +420.8%

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
:
7
Seed
Seed
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B2 +750%
Contains more Vitamin B3 +8730%
Contains more Folate +88.5%
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B2 +750%
Contains more Vitamin B3 +8730%
Contains more Folate +88.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
1
:
4
Seed
Seed
Contains more Water +1307.6%
Contains more Protein +369.9%
Contains more Fats +1676.9%
Contains more Carbs +244.4%
Contains more Other +445.5%
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Water +1307.6%
Contains more Protein +369.9%
Contains more Fats +1676.9%
Contains more Carbs +244.4%
Contains more Other +445.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
1
:
2
Seed
Seed
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +682.7%
Contains more Polyunsaturated fat +3034.4%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +682.7%
Contains more Polyunsaturated fat +3034.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Seed Opinion
Net carbs 12.23g 7.72g Okara
Protein 3.52g 16.54g Seed
Fats 1.73g 30.74g Seed
Carbs 12.23g 42.12g Seed
Calories 76kcal 486kcal Seed
Fiber 34.4g Seed
Calcium 80mg 631mg Seed
Iron 1.3mg 7.72mg Seed
Magnesium 26mg 335mg Seed
Phosphorus 60mg 860mg Seed
Potassium 213mg 407mg Seed
Sodium 9mg 16mg Okara
Zinc 0.56mg 4.58mg Seed
Copper 0.2mg 0.924mg Seed
Manganese 0.404mg 2.723mg Seed
Selenium 10.6µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.5mg Seed
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.02mg 0.62mg Seed
Vitamin B2 0.02mg 0.17mg Seed
Vitamin B3 0.1mg 8.83mg Seed
Vitamin B5 0.088mg Okara
Vitamin B6 0.115mg Okara
Folate 26µg 49µg Seed
Tryptophan 0.05mg 0.436mg Seed
Threonine 0.131mg 0.709mg Seed
Isoleucine 0.159mg 0.801mg Seed
Leucine 0.244mg 1.371mg Seed
Lysine 0.212mg 0.97mg Seed
Methionine 0.041mg 0.588mg Seed
Phenylalanine 0.157mg 1.016mg Seed
Valine 0.162mg 0.95mg Seed
Histidine 0.093mg 0.531mg Seed
Trans Fat 0g 0.14g Okara
Saturated Fat 0.193g 3.33g Okara
Monounsaturated Fat 0.295g 2.309g Seed
Polyunsaturated fat 0.755g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Seed
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
35%
Seed
Minerals Daily Need Coverage Score
33%
Okara
221%
Seed

Comparison summary

Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is richer in vitamins?
Seed
Seed is relatively richer in vitamins
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 3.137g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 15)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.