Buckwheat vs. Okara — In-Depth Nutrition Comparison
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Significant differences between buckwheat and okara
- Buckwheat is richer in magnesium, vitamin B5, and vitamin B3, while okara is higher in selenium, calcium, iron, and copper.
- Okara covers your daily selenium needs 15% more than buckwheat.
- Buckwheat has 9 times more vitamin B3 than okara. Buckwheat has 0.94mg of vitamin B3, while okara has 0.1mg.
Specific food types used in this comparison are Buckwheat groats, roasted, 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 | +96.2% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains less SodiumSodium | -55.6% |
| Contains more CalciumCalcium | +1042.9% |
| Contains more PotassiumPotassium | +142% |
| Contains more IronIron | +62.5% |
| Contains more CopperCopper | +37% |
| Contains more SeleniumSelenium | +381.8% |
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 B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +95% |
| Contains more Vitamin B3Vitamin B3 | +840% |
| Contains more Vitamin B5Vitamin B5 | +308% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +49.4% |
| Contains more FolateFolate | +85.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.2µg | 10.6µg | 15% |
| Fiber | 2.7g | 11% | |
| Calcium | 7mg | 80mg | 7% |
| Iron | 0.8mg | 1.3mg | 6% |
| Copper | 0.146mg | 0.2mg | 6% |
| Magnesium | 51mg | 26mg | 6% |
| Vitamin B3 | 0.94mg | 0.1mg | 5% |
| Vitamin B5 | 0.359mg | 0.088mg | 5% |
| Choline | 20.1mg | 4% | |
| Polyunsaturated fat | 0.188g | 0.755g | 4% |
| Potassium | 88mg | 213mg | 4% |
| Carbs | 19.94g | 12.23g | 3% |
| Folate | 14µg | 26µg | 3% |
| Vitamin B6 | 0.077mg | 0.115mg | 3% |
| Vitamin B1 | 0.04mg | 0.02mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Fats | 0.62g | 1.73g | 2% |
| Calories | 92kcal | 76kcal | 1% |
| Vitamin B2 | 0.039mg | 0.02mg | 1% |
| Vitamin E | 0.09mg | 1% | |
| Phosphorus | 70mg | 60mg | 1% |
| Protein | 3.38g | 3.52g | 0% |
| Net carbs | 17.24g | 12.23g | N/A |
| Sugar | 0.9g | N/A | |
| Zinc | 0.61mg | 0.56mg | 0% |
| Sodium | 4mg | 9mg | 0% |
| Manganese | 0.403mg | 0.404mg | 0% |
| Saturated fat | 0.134g | 0.193g | 0% |
| Monounsaturated fat | 0.188g | 0.295g | 0% |
| Tryptophan | 0.049mg | 0.05mg | 0% |
| Threonine | 0.129mg | 0.131mg | 0% |
| Isoleucine | 0.127mg | 0.159mg | 0% |
| Leucine | 0.212mg | 0.244mg | 0% |
| Lysine | 0.172mg | 0.212mg | 0% |
| Methionine | 0.044mg | 0.041mg | 0% |
| Phenylalanine | 0.133mg | 0.157mg | 0% |
| Valine | 0.173mg | 0.162mg | 0% |
| Histidine | 0.079mg | 0.093mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +63% |
| Contains more FatsFats | +179% |
| Contains more OtherOther | +104.7% |
~equal in
Protein
~3.52g
~equal in
Water
~81.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -30.6% |
| Contains more Mono. FatMonounsaturated fat | +56.9% |
| Contains more Poly. FatPolyunsaturated fat | +301.6% |
