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  6. Glutinous rice vs. Okara

Glutinous rice vs. Okara — In-Depth Nutrition Comparison

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A recap on 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

Glutinous rice 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.
Glutinous rice
Glutinous rice
1
:
9
Okara
Okara
Contains less Sodium -44.4%
Contains more Calcium +3900%
Contains more Iron +828.6%
Contains more Magnesium +420%
Contains more Phosphorus +650%
Contains more Potassium +2030%
Contains more Zinc +36.6%
Contains more Copper +308.2%
Contains more Manganese +54.2%
Contains more Selenium +89.3%
Glutinous rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
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 Calcium +3900%
Contains more Iron +828.6%
Contains more Magnesium +420%
Contains more Phosphorus +650%
Contains more Potassium +2030%
Contains more Zinc +36.6%
Contains more Copper +308.2%
Contains more Manganese +54.2%
Contains more Selenium +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.
Glutinous rice
Glutinous rice
4
:
3
Okara
Okara
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +144.3%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +342.3%
Contains more Folate +2500%
Equal in Vitamin B1 - 0.02
Glutinous rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
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 B3 +190%
Contains more Vitamin B5 +144.3%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +342.3%
Contains more Folate +2500%
Equal in Vitamin B1 - 0.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Glutinous rice
Glutinous rice
1
:
4
Okara
Okara
Contains more Carbs +72.4%
Contains more Protein +74.3%
Contains more Fats +810.5%
Contains more Other +1157.1%
Equal in Water - 81.64
Glutinous rice
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 +72.4%
Contains more Protein +74.3%
Contains more Fats +810.5%
Contains more Other +1157.1%
Equal in Water - 81.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Glutinous rice
Glutinous rice
1
:
2
Okara
Okara
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +321.4%
Contains more Polyunsaturated fat +994.2%
Glutinous rice
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +321.4%
Contains more Polyunsaturated fat +994.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Glutinous rice 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Glutinous rice Okara Opinion
Net carbs 20.09g 12.23g Glutinous rice
Protein 2.02g 3.52g Okara
Fats 0.19g 1.73g Okara
Carbs 21.09g 12.23g Glutinous rice
Calories 97kcal 76kcal Glutinous rice
Sugar 0.05g Okara
Fiber 1g Glutinous rice
Calcium 2mg 80mg Okara
Iron 0.14mg 1.3mg Okara
Magnesium 5mg 26mg Okara
Phosphorus 8mg 60mg Okara
Potassium 10mg 213mg Okara
Sodium 5mg 9mg Glutinous rice
Zinc 0.41mg 0.56mg Okara
Copper 0.049mg 0.2mg Okara
Manganese 0.262mg 0.404mg Okara
Selenium 5.6µg 10.6µg Okara
Vitamin E 0.04mg Glutinous rice
Vitamin B1 0.02mg 0.02mg
Vitamin B2 0.013mg 0.02mg Okara
Vitamin B3 0.29mg 0.1mg Glutinous rice
Vitamin B5 0.215mg 0.088mg Glutinous rice
Vitamin B6 0.026mg 0.115mg Okara
Folate 1µg 26µg Okara
Tryptophan 0.023mg 0.05mg Okara
Threonine 0.072mg 0.131mg Okara
Isoleucine 0.087mg 0.159mg Okara
Leucine 0.167mg 0.244mg Okara
Lysine 0.073mg 0.212mg Okara
Methionine 0.047mg 0.041mg Glutinous rice
Phenylalanine 0.108mg 0.157mg Okara
Valine 0.123mg 0.162mg Okara
Histidine 0.047mg 0.093mg Okara
Saturated Fat 0.039g 0.193g Glutinous rice
Monounsaturated Fat 0.07g 0.295g Okara
Polyunsaturated fat 0.069g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous rice 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
3%
Glutinous rice
5%
Okara
Minerals Daily Need Coverage Score
11%
Glutinous rice
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 98)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1)
Which food is richer in minerals?
Okara
Okara is relatively richer in minerals
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.154g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.