Arborio rice vs. Okara — In-Depth Nutrition Comparison
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Summary of differences between arborio rice and okara
- Arborio rice has more vitamin B1, vitamin B3, folate, and vitamin B5, while okara has more copper, calcium, selenium, and potassium.
- Okara covers your daily need for copper, 14% more than arborio rice.
- Arborio rice contains 15 times more vitamin B3 than okara. While arborio rice contains 1.493mg of vitamin B3, okara contains only 0.1mg.
These are the specific foods used in this comparison Rice, white, short-grain, enriched, 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 IronIron | +12.3% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +225% |
| Contains more CalciumCalcium | +7900% |
| Contains more PotassiumPotassium | +719.2% |
| Contains more CopperCopper | +177.8% |
| Contains more ZincZinc | +40% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains more ManganeseManganese | +13.2% |
| Contains more SeleniumSelenium | +41.3% |
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 B1Vitamin B1 | +720% |
| Contains more Vitamin B3Vitamin B3 | +1393% |
| Contains more Vitamin B5Vitamin B5 | +351.1% |
| Contains more FolateFolate | +126.9% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B6Vitamin B6 | +94.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.072mg | 0.2mg | 14% |
| Vitamin B1 | 0.164mg | 0.02mg | 12% |
| Vitamin B3 | 1.493mg | 0.1mg | 9% |
| Calcium | 1mg | 80mg | 8% |
| Folate | 59µg | 26µg | 8% |
| Selenium | 7.5µg | 10.6µg | 6% |
| Carbs | 28.73g | 12.23g | 6% |
| Potassium | 26mg | 213mg | 6% |
| Vitamin B5 | 0.397mg | 0.088mg | 6% |
| Polyunsaturated fat | 0.05g | 0.755g | 5% |
| Phosphorus | 33mg | 60mg | 4% |
| Vitamin B6 | 0.059mg | 0.115mg | 4% |
| Magnesium | 8mg | 26mg | 4% |
| Calories | 130kcal | 76kcal | 3% |
| Manganese | 0.357mg | 0.404mg | 2% |
| Protein | 2.36g | 3.52g | 2% |
| Iron | 1.46mg | 1.3mg | 2% |
| Fats | 0.19g | 1.73g | 2% |
| Zinc | 0.4mg | 0.56mg | 1% |
| Saturated fat | 0.051g | 0.193g | 1% |
| Monounsaturated fat | 0.058g | 0.295g | 1% |
| Net carbs | 28.73g | 12.23g | N/A |
| Sodium | 0mg | 9mg | 0% |
| Vitamin B2 | 0.016mg | 0.02mg | 0% |
| Tryptophan | 0.027mg | 0.05mg | 0% |
| Threonine | 0.084mg | 0.131mg | 0% |
| Isoleucine | 0.102mg | 0.159mg | 0% |
| Leucine | 0.195mg | 0.244mg | 0% |
| Lysine | 0.085mg | 0.212mg | 0% |
| Methionine | 0.056mg | 0.041mg | 0% |
| Phenylalanine | 0.126mg | 0.157mg | 0% |
| Valine | 0.144mg | 0.162mg | 0% |
| Histidine | 0.056mg | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
| Contains more CarbsCarbs | +134.9% |
| Contains more ProteinProtein | +49.2% |
| Contains more FatsFats | +810.5% |
| Contains more WaterWater | +19.1% |
| Contains more OtherOther | +363.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.193 g
Monounsaturated fat:
Mono. Fat
0.295 g
Polyunsaturated fat:
Poly. Fat
0.755 g
| Contains less Sat. FatSaturated fat | -73.6% |
| Contains more Mono. FatMonounsaturated fat | +408.6% |
| Contains more Poly. FatPolyunsaturated fat | +1410% |
