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% |
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% |
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
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% |
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
8%
5%
Minerals Daily Need Coverage Score
24%
33%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 51)
Which food is cheaper?
Okara is cheaper (difference - $2.4)
Which food is richer in minerals?
Okara is relatively richer in minerals
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.059g)
Which food is richer in vitamins?
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)