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  6. Buckwheat vs. Okara

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

Buckwheat 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.
Buckwheat
Buckwheat
4
:
6
Okara
Okara
Contains more Magnesium +96.2%
Contains more Phosphorus +16.7%
Contains less Sodium -55.6%
Contains more Calcium +1042.9%
Contains more Iron +62.5%
Contains more Potassium +142%
Contains more Copper +37%
Contains more Selenium +381.8%
Equal in Zinc - 0.56
Equal in Manganese - 0.404
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Magnesium +96.2%
Contains more Phosphorus +16.7%
Contains less Sodium -55.6%
Contains more Calcium +1042.9%
Contains more Iron +62.5%
Contains more Potassium +142%
Contains more Copper +37%
Contains more Selenium +381.8%
Equal in Zinc - 0.56
Equal in Manganese - 0.404

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.
Buckwheat
Buckwheat
6
:
2
Okara
Okara
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +840%
Contains more Vitamin B5 +308%
Contains more Vitamin B6 +49.4%
Contains more Folate +85.7%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Okara
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +840%
Contains more Vitamin B5 +308%
Contains more Vitamin B6 +49.4%
Contains more Folate +85.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
4
Okara
Okara
Contains more Carbs +63%
Contains more Fats +179%
Contains more Other +104.7%
Equal in Protein - 3.52
Equal in Water - 81.64
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Okara
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 Carbs +63%
Contains more Fats +179%
Contains more Other +104.7%
Equal in Protein - 3.52
Equal in Water - 81.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Okara
Okara
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +56.9%
Contains more Polyunsaturated fat +301.6%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +56.9%
Contains more Polyunsaturated 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.
Buckwheat Okara
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Okara Opinion
Net carbs 17.24g 12.23g Buckwheat
Protein 3.38g 3.52g Okara
Fats 0.62g 1.73g Okara
Carbs 19.94g 12.23g Buckwheat
Calories 92kcal 76kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g Okara
Fiber 2.7g Buckwheat
Calcium 7mg 80mg Okara
Iron 0.8mg 1.3mg Okara
Magnesium 51mg 26mg Buckwheat
Phosphorus 70mg 60mg Buckwheat
Potassium 88mg 213mg Okara
Sodium 4mg 9mg Buckwheat
Zinc 0.61mg 0.56mg Buckwheat
Copper 0.146mg 0.2mg Okara
Manganese 0.403mg 0.404mg Okara
Selenium 2.2µg 10.6µg Okara
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.04mg 0.02mg Buckwheat
Vitamin B2 0.039mg 0.02mg Buckwheat
Vitamin B3 0.94mg 0.1mg Buckwheat
Vitamin B5 0.359mg 0.088mg Buckwheat
Vitamin B6 0.077mg 0.115mg Okara
Folate 14µg 26µg Okara
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.05mg Okara
Threonine 0.129mg 0.131mg Okara
Isoleucine 0.127mg 0.159mg Okara
Leucine 0.212mg 0.244mg Okara
Lysine 0.172mg 0.212mg Okara
Methionine 0.044mg 0.041mg Buckwheat
Phenylalanine 0.133mg 0.157mg Okara
Valine 0.173mg 0.162mg Buckwheat
Histidine 0.079mg 0.093mg Okara
Saturated Fat 0.134g 0.193g Buckwheat
Monounsaturated Fat 0.188g 0.295g Okara
Polyunsaturated fat 0.188g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Buckwheat
5%
Okara
Minerals Daily Need Coverage Score
24%
Buckwheat
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 51)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2.4)
Which food is richer in minerals?
Okara
Okara is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.059g)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.