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  6. Amaranth vs. Okara

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

Amaranth 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Okara
Okara
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Okara
Okara
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +135%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more FolateFolate +18.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B6 ~0.115mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Amaranth Okara 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Okara
Okara
3
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 CarbsCarbs +52.8%
Contains more OtherOther +14.3%
~equal in Protein ~3.52g
~equal in Fats ~1.73g
~equal in Water ~81.64g

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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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.