Cereal vs. Okara — In-Depth Nutrition Comparison
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How are Cereal and Okara different?
- Cereal is higher than Okara in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, Vitamin C, and Manganese.
- Cereal covers your daily need of Vitamin B1 522% more than Okara.
- Okara is lower in Sodium.
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Okara types were used in this article.
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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
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Iron
+2520%
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Phosphorus
+28.3%
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Zinc
+1257.1%
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Manganese
+95.5%
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Calcium
+700%
Contains
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Magnesium
+36.8%
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Potassium
+102.9%
Contains
less
Sodium
-98.9%
Contains
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Copper
+46%
Contains
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Selenium
+68.3%
Contains
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Iron
+2520%
Contains
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Phosphorus
+28.3%
Contains
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Zinc
+1257.1%
Contains
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Manganese
+95.5%
Contains
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Calcium
+700%
Contains
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Magnesium
+36.8%
Contains
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Potassium
+102.9%
Contains
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Sodium
-98.9%
Contains
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Copper
+46%
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Selenium
+68.3%
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.
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Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+31340%
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Vitamin B2
+19250%
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Vitamin B3
+29520%
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Vitamin B5
+156.8%
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Vitamin B6
+5105.2%
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+31340%
Contains
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Vitamin B2
+19250%
Contains
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Vitamin B3
+29520%
Contains
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Vitamin B5
+156.8%
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Vitamin B6
+5105.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+72.2%
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Carbs
+610.1%
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Other
+153.4%
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Fats
+60.2%
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Water
+2059.8%
Contains
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Protein
+72.2%
Contains
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Carbs
+610.1%
Contains
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Other
+153.4%
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Fats
+60.2%
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Water
+2059.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-25.8%
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Monounsaturated Fat
+44.6%
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Polyunsaturated fat
+113.3%
Contains
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Saturated Fat
-25.8%
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Monounsaturated Fat
+44.6%
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Polyunsaturated fat
+113.3%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 85.45g | 12.23g |
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| Protein | 6.06g | 3.52g |
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| Fats | 1.08g | 1.73g |
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| Carbs | 86.85g | 12.23g |
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| Calories | 378kcal | 76kcal |
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| Fructose | 0.26g |
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| Sugar | 10.35g |
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| Fiber | 1.4g |
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| Calcium | 10mg | 80mg |
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| Iron | 34.06mg | 1.3mg |
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| Magnesium | 19mg | 26mg |
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| Phosphorus | 77mg | 60mg |
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| Potassium | 105mg | 213mg |
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| Sodium | 795mg | 9mg |
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| Zinc | 7.6mg | 0.56mg |
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| Copper | 0.137mg | 0.2mg |
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| Manganese | 0.79mg | 0.404mg |
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| Selenium | 6.3µg | 10.6µg |
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| Vitamin A | 2792IU | 0IU |
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| Vitamin A RAE | 814µg | 0µg |
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| Vitamin E | 0.08mg |
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| Vitamin C | 38.5mg | 0mg |
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| Vitamin B1 | 6.288mg | 0.02mg |
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| Vitamin B2 | 3.87mg | 0.02mg |
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| Vitamin B3 | 29.62mg | 0.1mg |
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| Vitamin B5 | 0.226mg | 0.088mg |
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| Vitamin B6 | 5.986mg | 0.115mg |
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| Folate | 26µg |
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| Tryptophan | 0.066mg | 0.05mg |
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| Threonine | 0.241mg | 0.131mg |
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| Isoleucine | 0.26mg | 0.159mg |
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| Leucine | 0.767mg | 0.244mg |
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| Lysine | 0.113mg | 0.212mg |
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| Methionine | 0.13mg | 0.041mg |
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| Phenylalanine | 0.365mg | 0.157mg |
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| Valine | 0.344mg | 0.162mg |
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| Histidine | 0.162mg | 0.093mg |
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| Saturated Fat | 0.26g | 0.193g |
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| Monounsaturated Fat | 0.204g | 0.295g |
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| Polyunsaturated fat | 0.354g | 0.755g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
393%
5%
Minerals Daily Need Coverage Score
183%
33%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Okara contains less Sodium (difference - 786mg)
Which food is lower in Saturated Fat?
Okara is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in vitamins?
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.