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  6. Couscous vs. Okara

Couscous vs. Okara — In-Depth Nutrition Comparison

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How are couscous and okara different?

  • Couscous is higher in selenium, vitamin B5, and vitamin B3; however, okara is richer in copper, manganese, iron, calcium, and phosphorus.
  • Daily need coverage for selenium for couscous is 31% higher.
  • Couscous contains 10 times more vitamin B3 than okara. While couscous contains 0.983mg of vitamin B3, okara contains only 0.1mg.

Couscous, cooked and Okara are the varieties used in this article.

Infographic

Couscous vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Okara
Okara
8
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 less SodiumSodium -44.4%
Contains more SeleniumSelenium +159.4%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +267.2%
Contains more IronIron +242.1%
Contains more CopperCopper +387.8%
Contains more ZincZinc +115.4%
Contains more PhosphorusPhosphorus +172.7%
Contains more ManganeseManganese +381%

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.
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% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Okara
Okara
2
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +883%
Contains more Vitamin B5Vitamin B5 +321.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B6Vitamin B6 +125.5%
Contains more FolateFolate +73.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Okara DV% diff.
Selenium 27.5µg 10.6µg 31%
Copper 0.041mg 0.2mg 18%
Manganese 0.084mg 0.404mg 14%
Iron 0.38mg 1.3mg 12%
Calcium 8mg 80mg 7%
Fiber 1.4g 6%
Vitamin B3 0.983mg 0.1mg 6%
Vitamin B5 0.371mg 0.088mg 6%
Potassium 58mg 213mg 5%
Phosphorus 22mg 60mg 5%
Vitamin B6 0.051mg 0.115mg 5%
Polyunsaturated fat 0.064g 0.755g 5%
Carbs 23.22g 12.23g 4%
Magnesium 8mg 26mg 4%
Vitamin B1 0.063mg 0.02mg 4%
Zinc 0.26mg 0.56mg 3%
Folate 15µg 26µg 3%
Calories 112kcal 76kcal 2%
Fats 0.16g 1.73g 2%
Protein 3.79g 3.52g 1%
Vitamin E 0.13mg 1%
Vitamin B2 0.027mg 0.02mg 1%
Choline 3.3mg 1%
Saturated fat 0.029g 0.193g 1%
Monounsaturated fat 0.022g 0.295g 1%
Protein per 100 calories 3.4g 4.6g N/A
Calories per 10 g protein 296kcal 216kcal N/A
Weight per 100 calories 89g 132g N/A
Net carbs 21.82g 12.23g N/A
Sugar 0.1g N/A
Sodium 5mg 9mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.05mg 0%
Threonine 0.1mg 0.131mg 0%
Isoleucine 0.147mg 0.159mg 0%
Leucine 0.259mg 0.244mg 0%
Lysine 0.073mg 0.212mg 0%
Methionine 0.059mg 0.041mg 0%
Phenylalanine 0.184mg 0.157mg 0%
Valine 0.162mg 0.162mg 0%
Histidine 0.077mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Okara
Okara
3
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 CarbsCarbs +89.9%
Contains more FatsFats +981.3%
Contains more WaterWater +12.5%
Contains more OtherOther +238.5%
~equal in Protein ~3.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Okara
Okara
2
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 -85%
Contains more Mono. FatMonounsaturated fat +1240.9%
Contains more Poly. FatPolyunsaturated fat +1079.7%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.