Cornmeal vs. Okara — In-Depth Nutrition Comparison
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Important differences between Cornmeal and Okara
- Cornmeal has more Folate, Vitamin B1, Iron, Vitamin B3, Vitamin B2, Phosphorus, and Vitamin B6, however, Okara is richer in Copper, Manganese, and Calcium.
- Cornmeal's daily need coverage for Folate is 46% more.
- Cornmeal contains 50 times more Vitamin B3 than Okara. Cornmeal contains 4.968mg of Vitamin B3, while Okara contains 0.1mg.
The food varieties used in the comparison are Cornmeal, degermed, enriched, yellow 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
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Iron
+235.4%
Contains
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Magnesium
+23.1%
Contains
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Phosphorus
+65%
Contains
less
Sodium
-22.2%
Contains
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Zinc
+17.9%
Contains
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Calcium
+2566.7%
Contains
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Potassium
+50%
Contains
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Copper
+163.2%
Contains
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Manganese
+132.2%
Equal in Selenium - 10.6
Contains
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Iron
+235.4%
Contains
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Magnesium
+23.1%
Contains
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Phosphorus
+65%
Contains
less
Sodium
-22.2%
Contains
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Zinc
+17.9%
Contains
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Calcium
+2566.7%
Contains
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Potassium
+50%
Contains
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Copper
+163.2%
Contains
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Manganese
+132.2%
Equal in Selenium - 10.6
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
+∞%
Contains
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Vitamin B1
+2655%
Contains
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Vitamin B2
+1810%
Contains
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Vitamin B3
+4868%
Contains
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Vitamin B5
+172.7%
Contains
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Vitamin B6
+58.3%
Contains
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Folate
+703.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+2655%
Contains
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Vitamin B2
+1810%
Contains
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Vitamin B3
+4868%
Contains
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Vitamin B5
+172.7%
Contains
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Vitamin B6
+58.3%
Contains
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Folate
+703.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+102%
Contains
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Carbs
+549.6%
Contains
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Water
+630.2%
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Other
+72.5%
Equal in Fats - 1.73
Contains
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Protein
+102%
Contains
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Carbs
+549.6%
Contains
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Water
+630.2%
Contains
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Other
+72.5%
Equal in Fats - 1.73
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+32.2%
Contains
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Saturated Fat
-12.3%
Equal in Polyunsaturated fat - 0.755
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Monounsaturated Fat
+32.2%
Contains
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Saturated Fat
-12.3%
Equal in Polyunsaturated fat - 0.755
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 75.55g | 12.23g |
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| Protein | 7.11g | 3.52g |
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| Fats | 1.75g | 1.73g |
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| Carbs | 79.45g | 12.23g |
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| Calories | 370kcal | 76kcal |
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| Starch | 73.3g |
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| Fructose | 0.17g |
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| Sugar | 1.61g |
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| Fiber | 3.9g |
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| Calcium | 3mg | 80mg |
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| Iron | 4.36mg | 1.3mg |
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| Magnesium | 32mg | 26mg |
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| Phosphorus | 99mg | 60mg |
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| Potassium | 142mg | 213mg |
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| Sodium | 7mg | 9mg |
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| Zinc | 0.66mg | 0.56mg |
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| Copper | 0.076mg | 0.2mg |
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| Manganese | 0.174mg | 0.404mg |
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| Selenium | 10.5µg | 10.6µg |
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| Vitamin A | 214IU | 0IU |
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| Vitamin A RAE | 11µg | 0µg |
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| Vitamin E | 0.12mg |
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| Vitamin B1 | 0.551mg | 0.02mg |
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| Vitamin B2 | 0.382mg | 0.02mg |
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| Vitamin B3 | 4.968mg | 0.1mg |
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| Vitamin B5 | 0.24mg | 0.088mg |
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| Vitamin B6 | 0.182mg | 0.115mg |
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| Folate | 209µg | 26µg |
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| Tryptophan | 0.038mg | 0.05mg |
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| Threonine | 0.172mg | 0.131mg |
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| Isoleucine | 0.242mg | 0.159mg |
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| Leucine | 1.006mg | 0.244mg |
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| Lysine | 0.105mg | 0.212mg |
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| Methionine | 0.162mg | 0.041mg |
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| Phenylalanine | 0.366mg | 0.157mg |
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| Valine | 0.337mg | 0.162mg |
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| Histidine | 0.172mg | 0.093mg |
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| Saturated Fat | 0.22g | 0.193g |
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| Monounsaturated Fat | 0.39g | 0.295g |
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| Polyunsaturated fat | 0.828g | 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
46%
5%
Minerals Daily Need Coverage Score
37%
33%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated Fat?
Okara is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 68)
Which food is cheaper?
Okara is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.