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  6. Cereal vs. Okara

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, zinc, vitamin C, and carbs.
  • Cereal covers your daily need for 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.

Infographic

Cereal vs Okara infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cereal
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Okara
Okara
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Contains more IronIron +2520%
Contains more ZincZinc +1257.1%
Contains more PhosphorusPhosphorus +28.3%
Contains more ManganeseManganese +95.5%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +102.9%
Contains more CopperCopper +46%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +68.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cereal
Cereal
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Okara
Okara
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +31340%
Contains more Vitamin B2Vitamin B2 +19250%
Contains more Vitamin B3Vitamin B3 +29520%
Contains more Vitamin B5Vitamin B5 +156.8%
Contains more Vitamin B6Vitamin B6 +5105.2%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cereal Okara DV% diff.
Vitamin B1 6.288mg 0.02mg 522%
Vitamin B6 5.986mg 0.115mg 452%
Iron 34.06mg 1.3mg 410%
Vitamin B2 3.87mg 0.02mg 296%
Vitamin B3 29.62mg 0.1mg 185%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.56mg 64%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 9mg 34%
Carbs 86.85g 12.23g 25%
Manganese 0.79mg 0.404mg 17%
Calories 378kcal 76kcal 15%
Selenium 6.3µg 10.6µg 8%
Calcium 10mg 80mg 7%
Copper 0.137mg 0.2mg 7%
Folate 26µg 7%
Fiber 1.4g 6%
Protein 6.06g 3.52g 5%
Potassium 105mg 213mg 3%
Vitamin B5 0.226mg 0.088mg 3%
Polyunsaturated fat 0.354g 0.755g 3%
Magnesium 19mg 26mg 2%
Phosphorus 77mg 60mg 2%
Fats 1.08g 1.73g 1%
Vitamin E 0.08mg 1%
Protein per 100 calories 1.6g 4.6g N/A
Calories per 10 g protein 624kcal 216kcal N/A
Weight per 100 calories 26g 132g N/A
Net carbs 85.45g 12.23g N/A
Sugar 10.35g N/A
Saturated fat 0.26g 0.193g 0%
Monounsaturated fat 0.204g 0.295g 0%
Tryptophan 0.066mg 0.05mg 0%
Threonine 0.241mg 0.131mg 0%
Isoleucine 0.26mg 0.159mg 0%
Leucine 0.767mg 0.244mg 0%
Lysine 0.113mg 0.212mg 0%
Methionine 0.13mg 0.041mg 0%
Phenylalanine 0.365mg 0.157mg 0%
Valine 0.344mg 0.162mg 0%
Histidine 0.162mg 0.093mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Okara
Okara
2
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 ProteinProtein +72.2%
Contains more CarbsCarbs +610.1%
Contains more FatsFats +60.2%
Contains more WaterWater +2059.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
0
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Okara
Okara
3
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Contains less Sat. FatSaturated fat -25.8%
Contains more Mono. FatMonounsaturated fat +44.6%
Contains more Poly. FatPolyunsaturated fat +113.3%

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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. 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.