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  6. Millet vs. Okara

Millet vs. Okara — In-Depth Nutrition Comparison

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Important differences between millet and okara

  • Millet has more vitamin B3, vitamin B1, and phosphorus; however, okara is richer in selenium, iron, calcium, and manganese.
  • Okara's daily need coverage for selenium is 18% more.
  • Millet contains 13 times more vitamin B3 than okara. Millet contains 1.33mg of vitamin B3, while okara contains 0.1mg.

The food varieties used in the comparison are Millet, cooked and Okara.

Infographic

Millet 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.
Millet
Millet
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Okara
Okara
6
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 +69.2%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -77.8%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +243.5%
Contains more IronIron +106.3%
Contains more CopperCopper +24.2%
Contains more ManganeseManganese +48.5%
Contains more SeleniumSelenium +1077.8%

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.
Millet
Millet
6
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% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Okara
Okara
1
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B2Vitamin B2 +310%
Contains more Vitamin B3Vitamin B3 +1230%
Contains more Vitamin B5Vitamin B5 +94.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +36.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Okara DV% diff.
Selenium 0.9µg 10.6µg 18%
Calcium 3mg 80mg 8%
Iron 0.63mg 1.3mg 8%
Vitamin B3 1.33mg 0.1mg 8%
Vitamin B1 0.106mg 0.02mg 7%
Phosphorus 100mg 60mg 6%
Manganese 0.272mg 0.404mg 6%
Fiber 1.3g 5%
Vitamin B2 0.082mg 0.02mg 5%
Carbs 23.67g 12.23g 4%
Magnesium 44mg 26mg 4%
Potassium 62mg 213mg 4%
Copper 0.161mg 0.2mg 4%
Zinc 0.91mg 0.56mg 3%
Calories 119kcal 76kcal 2%
Vitamin B5 0.171mg 0.088mg 2%
Folate 19µg 26µg 2%
Choline 11.2mg 2%
Polyunsaturated fat 0.508g 0.755g 2%
Fats 1g 1.73g 1%
Vitamin B6 0.108mg 0.115mg 1%
Protein 3.51g 3.52g 0%
Protein per 100 calories 2.9g 4.6g N/A
Calories per 10 g protein 339kcal 216kcal N/A
Weight per 100 calories 84g 132g N/A
Net carbs 22.37g 12.23g N/A
Sugar 0.13g N/A
Sodium 2mg 9mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.172g 0.193g 0%
Monounsaturated fat 0.184g 0.295g 0%
Tryptophan 0.038mg 0.05mg 0%
Threonine 0.113mg 0.131mg 0%
Isoleucine 0.148mg 0.159mg 0%
Leucine 0.446mg 0.244mg 0%
Lysine 0.067mg 0.212mg 0%
Methionine 0.07mg 0.041mg 0%
Phenylalanine 0.185mg 0.157mg 0%
Valine 0.184mg 0.162mg 0%
Histidine 0.075mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Okara
Okara
4
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 CarbsCarbs +93.5%
Contains more FatsFats +73%
Contains more WaterWater +14.3%
Contains more OtherOther +114.6%
~equal in Protein ~3.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 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 -10.9%
Contains more Mono. FatMonounsaturated fat +60.3%
Contains more Poly. FatPolyunsaturated fat +48.6%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.