Wheat Bread vs. Okara — In-Depth Nutrition Comparison
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A recap on differences between wheat Bread and okara
- Okara has less manganese, selenium, vitamin B3, vitamin B1, iron, vitamin B2, phosphorus, folate, and calcium.
- Wheat Bread covers your daily manganese needs 42% more than okara.
- Okara contains 67 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while okara contains 9mg.
Food varieties used in this article are Bread, wheat, toasted and Okara.
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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 | +126.9% |
| Contains more CalciumCalcium | +106.3% |
| Contains more IronIron | +214.6% |
| Contains more ZincZinc | +162.5% |
| Contains more PhosphorusPhosphorus | +213.3% |
| Contains more ManganeseManganese | +240.8% |
| Contains more SeleniumSelenium | +215.1% |
| Contains less SodiumSodium | -98.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2095% |
| Contains more Vitamin B2Vitamin B2 | +1810% |
| Contains more Vitamin B3Vitamin B3 | +6150% |
| Contains more Vitamin B5Vitamin B5 | +418.2% |
| Contains more Vitamin B6Vitamin B6 | +33% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +230.8% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
| Contains more ProteinProtein | +268.2% |
| Contains more FatsFats | +146.8% |
| Contains more CarbsCarbs | +356% |
| Contains more OtherOther | +214.8% |
| Contains more WaterWater | +236.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
Saturated fat:
Sat. Fat
0.193 g
Monounsaturated fat:
Mono. Fat
0.295 g
Polyunsaturated fat:
Poly. Fat
0.755 g
| Contains more Mono. FatMonounsaturated fat | +245.4% |
| Contains more Poly. FatPolyunsaturated fat | +127.8% |
| Contains less Sat. FatSaturated fat | -80.5% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.377mg | 0.404mg | 42% |
| Selenium | 33.4µg | 10.6µg | 41% |
| Vitamin B3 | 6.25mg | 0.1mg | 38% |
| Vitamin B1 | 0.439mg | 0.02mg | 35% |
| Iron | 4.09mg | 1.3mg | 35% |
| Vitamin B2 | 0.382mg | 0.02mg | 28% |
| Sodium | 601mg | 9mg | 26% |
| Protein | 12.96g | 3.52g | 19% |
| Fiber | 4.7g | 19% | |
| Phosphorus | 188mg | 60mg | 18% |
| Folate | 86µg | 26µg | 15% |
| Carbs | 55.77g | 12.23g | 15% |
| Calories | 313kcal | 76kcal | 12% |
| Calcium | 165mg | 80mg | 9% |
| Zinc | 1.47mg | 0.56mg | 8% |
| Magnesium | 59mg | 26mg | 8% |
| Vitamin B5 | 0.456mg | 0.088mg | 7% |
| Polyunsaturated fat | 1.72g | 0.755g | 6% |
| Vitamin K | 5.7µg | 5% | |
| Saturated fat | 0.989g | 0.193g | 4% |
| Fats | 4.27g | 1.73g | 4% |
| Choline | 22.1mg | 4% | |
| Vitamin B6 | 0.153mg | 0.115mg | 3% |
| Vitamin E | 0.24mg | 2% | |
| Monounsaturated fat | 1.019g | 0.295g | 2% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 51.07g | 12.23g | N/A |
| Potassium | 223mg | 213mg | 0% |
| Sugar | 6.42g | N/A | |
| Copper | 0.198mg | 0.2mg | 0% |
| Tryptophan | 0.092mg | 0.05mg | 0% |
| Threonine | 0.299mg | 0.131mg | 0% |
| Isoleucine | 0.258mg | 0.159mg | 0% |
| Leucine | 0.461mg | 0.244mg | 0% |
| Lysine | 0.215mg | 0.212mg | 0% |
| Methionine | 0.105mg | 0.041mg | 0% |
| Phenylalanine | 0.315mg | 0.157mg | 0% |
| Valine | 0.31mg | 0.162mg | 0% |
| Histidine | 0.15mg | 0.093mg | 0% |
| Omega-3 - ALA | 0.161g | N/A |
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
36%
5%
Minerals Daily Need Coverage Score
89%
33%
Comparison summary
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Okara contains less Sodium (difference - 592mg)
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 0.796g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 60)
Which food is cheaper?
Okara is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)