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  6. Lentil vs. Okara

Lentil vs. Okara — In-Depth Nutrition Comparison

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Significant differences between Lentil and Okara

  • Lentil is richer in Folate, Iron, Phosphorus, Vitamin B1, Vitamin B5, Zinc, Vitamin B3, and Copper, while Okara is higher in Selenium, and Calcium.
  • Lentil covers your daily Folate needs 39% more than Okara.
  • Lentil has 11 times more Vitamin B3 than Okara. Lentil has 1.06mg of Vitamin B3, while Okara has 0.1mg.

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Okara.

Infographic

Lentil 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.
Lentil
Lentil
8
:
2
Okara
Okara
Contains more Iron +156.2%
Contains more Magnesium +38.5%
Contains more Phosphorus +200%
Contains more Potassium +73.2%
Contains less Sodium -77.8%
Contains more Zinc +126.8%
Contains more Copper +25.5%
Contains more Manganese +22.3%
Contains more Calcium +321.1%
Contains more Selenium +278.6%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +156.2%
Contains more Magnesium +38.5%
Contains more Phosphorus +200%
Contains more Potassium +73.2%
Contains less Sodium -77.8%
Contains more Zinc +126.8%
Contains more Copper +25.5%
Contains more Manganese +22.3%
Contains more Calcium +321.1%
Contains more Selenium +278.6%

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.
Lentil
Lentil
10
:
0
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +745%
Contains more Vitamin B2 +265%
Contains more Vitamin B3 +960%
Contains more Vitamin B5 +625%
Contains more Vitamin B6 +54.8%
Contains more Folate +596.2%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +745%
Contains more Vitamin B2 +265%
Contains more Vitamin B3 +960%
Contains more Vitamin B5 +625%
Contains more Vitamin B6 +54.8%
Contains more Folate +596.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
:
3
Okara
Okara
Contains more Protein +156.3%
Contains more Carbs +64.6%
Contains more Fats +355.3%
Contains more Water +17.2%
Equal in Other - 0.88
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 Protein +156.3%
Contains more Carbs +64.6%
Contains more Fats +355.3%
Contains more Water +17.2%
Equal in Other - 0.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Okara
Okara
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +360.9%
Contains more Polyunsaturated fat +331.4%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +360.9%
Contains more Polyunsaturated fat +331.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Okara
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Okara Opinion
Net carbs 12.23g 12.23g
Protein 9.02g 3.52g Lentil
Fats 0.38g 1.73g Okara
Carbs 20.13g 12.23g Lentil
Calories 116kcal 76kcal Lentil
Sugar 1.8g Okara
Fiber 7.9g Lentil
Calcium 19mg 80mg Okara
Iron 3.33mg 1.3mg Lentil
Magnesium 36mg 26mg Lentil
Phosphorus 180mg 60mg Lentil
Potassium 369mg 213mg Lentil
Sodium 2mg 9mg Lentil
Zinc 1.27mg 0.56mg Lentil
Copper 0.251mg 0.2mg Lentil
Manganese 0.494mg 0.404mg Lentil
Selenium 2.8µg 10.6µg Okara
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg Lentil
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.02mg Lentil
Vitamin B2 0.073mg 0.02mg Lentil
Vitamin B3 1.06mg 0.1mg Lentil
Vitamin B5 0.638mg 0.088mg Lentil
Vitamin B6 0.178mg 0.115mg Lentil
Folate 181µg 26µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.081mg 0.05mg Lentil
Threonine 0.323mg 0.131mg Lentil
Isoleucine 0.39mg 0.159mg Lentil
Leucine 0.654mg 0.244mg Lentil
Lysine 0.63mg 0.212mg Lentil
Methionine 0.077mg 0.041mg Lentil
Phenylalanine 0.445mg 0.157mg Lentil
Valine 0.448mg 0.162mg Lentil
Histidine 0.254mg 0.093mg Lentil
Saturated Fat 0.053g 0.193g Lentil
Monounsaturated Fat 0.064g 0.295g Okara
Polyunsaturated fat 0.175g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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
26%
Lentil
5%
Okara
Minerals Daily Need Coverage Score
46%
Lentil
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 29)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.14g)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil 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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.