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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, protein, vitamin B1, vitamin B5, zinc, and vitamin B3, 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Lentil
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Okara
Okara
2
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 more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +73.2%
Contains more IronIron +156.2%
Contains more CopperCopper +25.5%
Contains more ZincZinc +126.8%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +22.3%
Contains more CalciumCalcium +321.1%
Contains more SeleniumSelenium +278.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Lentil
Lentil
9
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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Okara
Okara
0
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +745%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +960%
Contains more Vitamin B5Vitamin B5 +625%
Contains more Vitamin B6Vitamin B6 +54.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +596.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Okara DV% diff.
Folate 181µg 26µg 39%
Fiber 7.9g 32%
Iron 3.33mg 1.3mg 25%
Phosphorus 180mg 60mg 17%
Selenium 2.8µg 10.6µg 14%
Vitamin B1 0.169mg 0.02mg 12%
Protein 9.02g 3.52g 11%
Vitamin B5 0.638mg 0.088mg 11%
Calcium 19mg 80mg 6%
Copper 0.251mg 0.2mg 6%
Zinc 1.27mg 0.56mg 6%
Vitamin B3 1.06mg 0.1mg 6%
Choline 32.7mg 6%
Potassium 369mg 213mg 5%
Vitamin B6 0.178mg 0.115mg 5%
Manganese 0.494mg 0.404mg 4%
Vitamin B2 0.073mg 0.02mg 4%
Polyunsaturated fat 0.175g 0.755g 4%
Carbs 20.13g 12.23g 3%
Calories 116kcal 76kcal 2%
Fats 0.38g 1.73g 2%
Vitamin C 1.5mg 0mg 2%
Magnesium 36mg 26mg 2%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Saturated fat 0.053g 0.193g 1%
Monounsaturated fat 0.064g 0.295g 1%
Protein per 100 calories 7.8g 4.6g N/A
Calories per 10 g protein 129kcal 216kcal N/A
Weight per 100 calories 86g 132g N/A
Net carbs 12.23g 12.23g N/A
Sugar 1.8g N/A
Sodium 2mg 9mg 0%
Tryptophan 0.081mg 0.05mg 0%
Threonine 0.323mg 0.131mg 0%
Isoleucine 0.39mg 0.159mg 0%
Leucine 0.654mg 0.244mg 0%
Lysine 0.63mg 0.212mg 0%
Methionine 0.077mg 0.041mg 0%
Phenylalanine 0.445mg 0.157mg 0%
Valine 0.448mg 0.162mg 0%
Histidine 0.254mg 0.093mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 -72.5%
Contains more Mono. FatMonounsaturated fat +360.9%
Contains more Poly. FatPolyunsaturated fat +331.4%

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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. 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.