Glutinous rice vs. Okara — In-Depth Nutrition Comparison
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A recap on the differences between glutinous rice and okara
- Glutinous rice has less copper, iron, selenium, calcium, phosphorus, vitamin B6, folate, manganese, potassium, and magnesium.
- Okara covers your daily copper needs 17% more than glutinous rice.
Food varieties used in this article are Rice, white, glutinous, unenriched, cooked 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 less SodiumSodium | -44.4% |
| Contains more MagnesiumMagnesium | +420% |
| Contains more CalciumCalcium | +3900% |
| Contains more PotassiumPotassium | +2030% |
| Contains more IronIron | +828.6% |
| Contains more CopperCopper | +308.2% |
| Contains more ZincZinc | +36.6% |
| Contains more PhosphorusPhosphorus | +650% |
| Contains more ManganeseManganese | +54.2% |
| Contains more SeleniumSelenium | +89.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +190% |
| Contains more Vitamin B5Vitamin B5 | +144.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +53.8% |
| Contains more Vitamin B6Vitamin B6 | +342.3% |
| Contains more FolateFolate | +2500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.049mg | 0.2mg | 17% |
| Iron | 0.14mg | 1.3mg | 15% |
| Selenium | 5.6µg | 10.6µg | 9% |
| Calcium | 2mg | 80mg | 8% |
| Vitamin B6 | 0.026mg | 0.115mg | 7% |
| Phosphorus | 8mg | 60mg | 7% |
| Manganese | 0.262mg | 0.404mg | 6% |
| Potassium | 10mg | 213mg | 6% |
| Folate | 1µg | 26µg | 6% |
| Magnesium | 5mg | 26mg | 5% |
| Polyunsaturated fat | 0.069g | 0.755g | 5% |
| Fiber | 1g | 4% | |
| Carbs | 21.09g | 12.23g | 3% |
| Protein | 2.02g | 3.52g | 3% |
| Vitamin B5 | 0.215mg | 0.088mg | 3% |
| Fats | 0.19g | 1.73g | 2% |
| Vitamin B3 | 0.29mg | 0.1mg | 1% |
| Vitamin B2 | 0.013mg | 0.02mg | 1% |
| Calories | 97kcal | 76kcal | 1% |
| Monounsaturated fat | 0.07g | 0.295g | 1% |
| Zinc | 0.41mg | 0.56mg | 1% |
| Saturated fat | 0.039g | 0.193g | 1% |
| Net carbs | 20.09g | 12.23g | N/A |
| Sugar | 0.05g | N/A | |
| Sodium | 5mg | 9mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Vitamin B1 | 0.02mg | 0.02mg | 0% |
| Choline | 2.1mg | 0% | |
| Tryptophan | 0.023mg | 0.05mg | 0% |
| Threonine | 0.072mg | 0.131mg | 0% |
| Isoleucine | 0.087mg | 0.159mg | 0% |
| Leucine | 0.167mg | 0.244mg | 0% |
| Lysine | 0.073mg | 0.212mg | 0% |
| Methionine | 0.047mg | 0.041mg | 0% |
| Phenylalanine | 0.108mg | 0.157mg | 0% |
| Valine | 0.123mg | 0.162mg | 0% |
| Histidine | 0.047mg | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.02 g
Fats:
0.19 g
Carbs:
21.09 g
Water:
76.63 g
Other:
0.07 g
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
| Contains more CarbsCarbs | +72.4% |
| Contains more ProteinProtein | +74.3% |
| Contains more FatsFats | +810.5% |
| Contains more OtherOther | +1157.1% |
~equal in
Water
~81.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.07 g
Polyunsaturated fat:
Poly. Fat
0.069 g
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 | -79.8% |
| Contains more Mono. FatMonounsaturated fat | +321.4% |
| Contains more Poly. FatPolyunsaturated fat | +994.2% |
