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  6. Semolina vs. Okara

Semolina vs. Okara — In-Depth Nutrition Comparison

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What are the main differences between Semolina and Okara?

  • Semolina is richer in Vitamin B3, Manganese, Vitamin B6, Vitamin B1, Selenium, Phosphorus, Vitamin B5, and Copper, yet Okara is richer in Iron.
  • Semolina's daily need coverage for Vitamin B3 is 31% higher.
  • Semolina has 11 times more Vitamin B1 than Okara. Semolina has 0.224mg of Vitamin B1, while Okara has 0.02mg.

We used Rice, white, long-grain, parboiled, unenriched, dry and Okara types in this comparison.

Infographic

Semolina 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.
Semolina
Semolina
7
:
3
Okara
Okara
Contains more Phosphorus +155%
Contains less Sodium -77.8%
Contains more Zinc +82.1%
Contains more Copper +42%
Contains more Manganese +156.2%
Contains more Selenium +87.7%
Contains more Calcium +12.7%
Contains more Iron +75.7%
Contains more Potassium +22.4%
Equal in Magnesium - 26
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Phosphorus +155%
Contains less Sodium -77.8%
Contains more Zinc +82.1%
Contains more Copper +42%
Contains more Manganese +156.2%
Contains more Selenium +87.7%
Contains more Calcium +12.7%
Contains more Iron +75.7%
Contains more Potassium +22.4%
Equal in Magnesium - 26

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.
Semolina
Semolina
7
:
1
Okara
Okara
Contains more Vitamin B1 +1020%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +4948%
Contains more Vitamin B5 +663.6%
Contains more Vitamin B6 +293%
Contains more Folate +225%
Semolina
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% 56% 12% 95% 41% 105% 6% 0% 1%
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 B1 +1020%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +4948%
Contains more Vitamin B5 +663.6%
Contains more Vitamin B6 +293%
Contains more Folate +225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Okara
Okara
Contains more Protein +113.4%
Contains more Carbs +561.4%
Contains more Fats +68%
Contains more Water +728%
Contains more Other +23.9%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +113.4%
Contains more Carbs +561.4%
Contains more Fats +68%
Contains more Water +728%
Contains more Other +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
0
:
3
Okara
Okara
Contains less Saturated Fat -34.4%
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +134.5%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -34.4%
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +134.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Okara Opinion
Net carbs 79.09g 12.23g Semolina
Protein 7.51g 3.52g Semolina
Fats 1.03g 1.73g Okara
Carbs 80.89g 12.23g Semolina
Calories 374kcal 76kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Okara
Fiber 1.8g Semolina
Calcium 71mg 80mg Okara
Iron 0.74mg 1.3mg Okara
Magnesium 27mg 26mg Semolina
Phosphorus 153mg 60mg Semolina
Potassium 174mg 213mg Okara
Sodium 2mg 9mg Semolina
Zinc 1.02mg 0.56mg Semolina
Copper 0.284mg 0.2mg Semolina
Manganese 1.035mg 0.404mg Semolina
Selenium 19.9µg 10.6µg Semolina
Vitamin E 0.03mg Semolina
Vitamin B1 0.224mg 0.02mg Semolina
Vitamin B2 0.05mg 0.02mg Semolina
Vitamin B3 5.048mg 0.1mg Semolina
Vitamin B5 0.672mg 0.088mg Semolina
Vitamin B6 0.452mg 0.115mg Semolina
Folate 8µg 26µg Okara
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.05mg Semolina
Threonine 0.271mg 0.131mg Semolina
Isoleucine 0.339mg 0.159mg Semolina
Leucine 0.656mg 0.244mg Semolina
Lysine 0.215mg 0.212mg Semolina
Methionine 0.183mg 0.041mg Semolina
Phenylalanine 0.398mg 0.157mg Semolina
Valine 0.47mg 0.162mg Semolina
Histidine 0.185mg 0.093mg Semolina
Saturated Fat 0.294g 0.193g Okara
Monounsaturated Fat 0.258g 0.295g Okara
Polyunsaturated fat 0.322g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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
26%
Semolina
5%
Okara
Minerals Daily Need Coverage Score
52%
Semolina
33%
Okara

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.101g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 54)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.