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  6. Seed vs. Okara

Seed vs. Okara — In-Depth Nutrition Comparison

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What are the main differences between Seed and Okara?

  • 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.
  • Seed has 88 times more Vitamin B3 than Okara. Seed has 8.83mg of Vitamin B3, while Okara has 0.1mg.

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

Infographic

Seed 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.
Seed
Seed
9
:
1
Okara
Okara
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%
Contains less Sodium -43.8%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
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%
Contains less Sodium -43.8%

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.
Seed
Seed
7
:
3
Okara
Okara
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%
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%
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 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
Seed
Seed
4
:
1
Okara
Okara
Contains more Protein +369.9%
Contains more Fats +1676.9%
Contains more Carbs +244.4%
Contains more Other +445.5%
Contains more Water +1307.6%
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
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 +369.9%
Contains more Fats +1676.9%
Contains more Carbs +244.4%
Contains more Other +445.5%
Contains more Water +1307.6%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Okara
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 Seed Okara Opinion
Net carbs 7.72g 12.23g Okara
Protein 16.54g 3.52g Seed
Fats 30.74g 1.73g Seed
Carbs 42.12g 12.23g Seed
Calories 486kcal 76kcal Seed
Fiber 34.4g Seed
Calcium 631mg 80mg Seed
Iron 7.72mg 1.3mg Seed
Magnesium 335mg 26mg Seed
Phosphorus 860mg 60mg Seed
Potassium 407mg 213mg Seed
Sodium 16mg 9mg Okara
Zinc 4.58mg 0.56mg Seed
Copper 0.924mg 0.2mg Seed
Manganese 2.723mg 0.404mg Seed
Selenium 55.2µg 10.6µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.02mg Seed
Vitamin B2 0.17mg 0.02mg Seed
Vitamin B3 8.83mg 0.1mg Seed
Vitamin B5 0.088mg Okara
Vitamin B6 0.115mg Okara
Folate 49µg 26µg Seed
Tryptophan 0.436mg 0.05mg Seed
Threonine 0.709mg 0.131mg Seed
Isoleucine 0.801mg 0.159mg Seed
Leucine 1.371mg 0.244mg Seed
Lysine 0.97mg 0.212mg Seed
Methionine 0.588mg 0.041mg Seed
Phenylalanine 1.016mg 0.157mg Seed
Valine 0.95mg 0.162mg Seed
Histidine 0.531mg 0.093mg Seed
Trans Fat 0.14g 0g Okara
Saturated Fat 3.33g 0.193g Okara
Monounsaturated Fat 2.309g 0.295g Seed
Polyunsaturated fat 23.665g 0.755g 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
Seed 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
35%
Seed
5%
Okara
Minerals Daily Need Coverage Score
221%
Seed
33%
Okara

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