Amaranth vs. Okara — In-Depth Nutrition Comparison
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Important differences between amaranth and okara
- Amaranth has more manganese, phosphorus, iron, and magnesium; however, okara is richer in selenium and copper.
- Amaranth's daily need coverage for manganese is 20% more.
- Amaranth contains 3 times more magnesium than okara. Amaranth contains 65mg of magnesium, while okara contains 26mg.
The food varieties used in the comparison are Amaranth grain, cooked and Okara.
Infographic
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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 MagnesiumMagnesium | +150% |
| Contains more IronIron | +61.5% |
| Contains more ZincZinc | +53.6% |
| Contains more PhosphorusPhosphorus | +146.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +111.4% |
| Contains more CalciumCalcium | +70.2% |
| Contains more PotassiumPotassium | +57.8% |
| Contains more CopperCopper | +34.2% |
| Contains more SeleniumSelenium | +92.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +135% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more FolateFolate | +18.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +52.8% |
| Contains more OtherOther | +14.3% |
~equal in
Protein
~3.52g
~equal in
Fats
~1.73g
~equal in
Water
~81.64g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.854mg | 0.404mg | 20% |
| Phosphorus | 148mg | 60mg | 13% |
| Iron | 2.1mg | 1.3mg | 10% |
| Magnesium | 65mg | 26mg | 9% |
| Selenium | 5.5µg | 10.6µg | 9% |
| Fiber | 2.1g | 8% | |
| Starch | 16.23g | 7% | |
| Copper | 0.149mg | 0.2mg | 6% |
| Polyunsaturated fat | 0.755g | 5% | |
| Calcium | 47mg | 80mg | 3% |
| Zinc | 0.86mg | 0.56mg | 3% |
| Vitamin B5 | 0.088mg | 2% | |
| Carbs | 18.69g | 12.23g | 2% |
| Potassium | 135mg | 213mg | 2% |
| Vitamin B3 | 0.235mg | 0.1mg | 1% |
| Monounsaturated fat | 0.295g | 1% | |
| Protein | 3.8g | 3.52g | 1% |
| Calories | 102kcal | 76kcal | 1% |
| Vitamin E | 0.19mg | 1% | |
| Saturated fat | 0.193g | 1% | |
| Folate | 22µg | 26µg | 1% |
| Fats | 1.58g | 1.73g | 0% |
| Net carbs | 16.59g | 12.23g | N/A |
| Sodium | 6mg | 9mg | 0% |
| Vitamin B1 | 0.015mg | 0.02mg | 0% |
| Vitamin B2 | 0.022mg | 0.02mg | 0% |
| Vitamin B6 | 0.113mg | 0.115mg | 0% |
| Tryptophan | 0.05mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.159mg | 0% | |
| Leucine | 0.244mg | 0% | |
| Lysine | 0.212mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.157mg | 0% | |
| Valine | 0.162mg | 0% | |
| Histidine | 0.093mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
5%
Minerals Daily Need Coverage Score
43%
33%
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 is lower in Cholesterol?
Amaranth is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Amaranth contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 0.193g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.