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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
:
6
Okara
Okara
Contains more Magnesium +69.2%
Contains more Phosphorus +66.7%
Contains less Sodium -77.8%
Contains more Zinc +62.5%
Contains more Calcium +2566.7%
Contains more Iron +106.3%
Contains more Potassium +243.5%
Contains more Copper +24.2%
Contains more Manganese +48.5%
Contains more Selenium +1077.8%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Magnesium +69.2%
Contains more Phosphorus +66.7%
Contains less Sodium -77.8%
Contains more Zinc +62.5%
Contains more Calcium +2566.7%
Contains more Iron +106.3%
Contains more Potassium +243.5%
Contains more Copper +24.2%
Contains more Manganese +48.5%
Contains more Selenium +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
7
:
2
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +310%
Contains more Vitamin B3 +1230%
Contains more Vitamin B5 +94.3%
Contains more Folate +36.8%
Equal in Vitamin B6 - 0.115
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
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 B1 +430%
Contains more Vitamin B2 +310%
Contains more Vitamin B3 +1230%
Contains more Vitamin B5 +94.3%
Contains more Folate +36.8%
Equal in Vitamin B6 - 0.115

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
:
2
Okara
Okara
Contains less Saturated Fat -10.9%
Contains more Monounsaturated Fat +60.3%
Contains more Polyunsaturated fat +48.6%
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -10.9%
Contains more Monounsaturated Fat +60.3%
Contains more Polyunsaturated fat +48.6%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet 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
10%
Millet
5%
Okara
Minerals Daily Need Coverage Score
22%
Millet
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.13g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 71)
Which food is cheaper?
Okara
Okara is cheaper (difference - $0.6)
Which food is richer in minerals?
Okara
Okara is relatively richer in minerals
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.021g)
Which food is richer in vitamins?
Millet
Millet 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. 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.