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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 from 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
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.
Couscous
Couscous
2
:
8
Okara
Okara
Contains less Sodium -44.4%
Contains more Selenium +159.4%
Contains more Calcium +900%
Contains more Iron +242.1%
Contains more Magnesium +225%
Contains more Phosphorus +172.7%
Contains more Potassium +267.2%
Contains more Zinc +115.4%
Contains more Copper +387.8%
Contains more Manganese +381%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains less Sodium -44.4%
Contains more Selenium +159.4%
Contains more Calcium +900%
Contains more Iron +242.1%
Contains more Magnesium +225%
Contains more Phosphorus +172.7%
Contains more Potassium +267.2%
Contains more Zinc +115.4%
Contains more Copper +387.8%
Contains more Manganese +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.
Couscous
Couscous
6
:
2
Okara
Okara
Contains more Vitamin B1 +215%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +883%
Contains more Vitamin B5 +321.6%
Contains more Vitamin B6 +125.5%
Contains more Folate +73.3%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
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 +215%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +883%
Contains more Vitamin B5 +321.6%
Contains more Vitamin B6 +125.5%
Contains more Folate +73.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Okara
Okara
Contains more Carbs +89.9%
Contains more Fats +981.3%
Contains more Water +12.5%
Contains more Other +238.5%
Equal in Protein - 3.52
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +89.9%
Contains more Fats +981.3%
Contains more Water +12.5%
Contains more Other +238.5%
Equal in Protein - 3.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Okara
Okara
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +1240.9%
Contains more Polyunsaturated fat +1079.7%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +1240.9%
Contains more Polyunsaturated fat +1079.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous 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 Couscous Okara Opinion
Net carbs 21.82g 12.23g Couscous
Protein 3.79g 3.52g Couscous
Fats 0.16g 1.73g Okara
Carbs 23.22g 12.23g Couscous
Calories 112kcal 76kcal Couscous
Sugar 0.1g Okara
Fiber 1.4g Couscous
Calcium 8mg 80mg Okara
Iron 0.38mg 1.3mg Okara
Magnesium 8mg 26mg Okara
Phosphorus 22mg 60mg Okara
Potassium 58mg 213mg Okara
Sodium 5mg 9mg Couscous
Zinc 0.26mg 0.56mg Okara
Copper 0.041mg 0.2mg Okara
Manganese 0.084mg 0.404mg Okara
Selenium 27.5µg 10.6µg Couscous
Vitamin E 0.13mg Couscous
Vitamin B1 0.063mg 0.02mg Couscous
Vitamin B2 0.027mg 0.02mg Couscous
Vitamin B3 0.983mg 0.1mg Couscous
Vitamin B5 0.371mg 0.088mg Couscous
Vitamin B6 0.051mg 0.115mg Okara
Folate 15µg 26µg Okara
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.05mg Okara
Threonine 0.1mg 0.131mg Okara
Isoleucine 0.147mg 0.159mg Okara
Leucine 0.259mg 0.244mg Couscous
Lysine 0.073mg 0.212mg Okara
Methionine 0.059mg 0.041mg Couscous
Phenylalanine 0.184mg 0.157mg Couscous
Valine 0.162mg 0.162mg
Histidine 0.077mg 0.093mg Okara
Saturated Fat 0.029g 0.193g Couscous
Monounsaturated Fat 0.022g 0.295g Okara
Polyunsaturated fat 0.064g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous 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
7%
Couscous
5%
Okara
Minerals Daily Need Coverage Score
22%
Couscous
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 65)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.3)
Which food is richer in minerals?
Okara
Okara is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.164g)
Which food is richer in vitamins?
Couscous
Couscous 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. 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.