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  6. Noodles vs. Okara

Noodles vs. Okara — In-Depth Nutrition Comparison

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Significant differences between Noodles and Okara

  • Noodles is richer in Selenium, Vitamin B1, Folate, Vitamin B3, and Vitamin B2, while Okara is higher in Copper, Calcium, Vitamin B6, and Potassium.
  • Noodles covers your daily Selenium needs 24% more than Okara.

Specific food types used in this comparison are Noodles, egg, enriched, cooked and Okara.

Infographic

Noodles 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.
Noodles
Noodles
5
:
5
Okara
Okara
Contains more Iron +13.1%
Contains more Phosphorus +26.7%
Contains less Sodium -44.4%
Contains more Zinc +16.1%
Contains more Selenium +125.5%
Contains more Calcium +566.7%
Contains more Magnesium +23.8%
Contains more Potassium +460.5%
Contains more Copper +104.1%
Contains more Manganese +28.3%
Noodles
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 56% 15% 33% 4% 1% 18% 33% 42% 131%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +13.1%
Contains more Phosphorus +26.7%
Contains less Sodium -44.4%
Contains more Zinc +16.1%
Contains more Selenium +125.5%
Contains more Calcium +566.7%
Contains more Magnesium +23.8%
Contains more Potassium +460.5%
Contains more Copper +104.1%
Contains more Manganese +28.3%

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.
Noodles
Noodles
10
:
1
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1345%
Contains more Vitamin B2 +580%
Contains more Vitamin B3 +1977%
Contains more Vitamin B5 +198.9%
Contains more Folate +223.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +150%
Noodles
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 3% 0% 73% 32% 39% 16% 11% 63% 12% 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 A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1345%
Contains more Vitamin B2 +580%
Contains more Vitamin B3 +1977%
Contains more Vitamin B5 +198.9%
Contains more Folate +223.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Noodles
Noodles
3
:
2
Okara
Okara
Contains more Protein +29%
Contains more Fats +19.7%
Contains more Carbs +105.7%
Contains more Water +20.5%
Contains more Other +76%
Noodles
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 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 +29%
Contains more Fats +19.7%
Contains more Carbs +105.7%
Contains more Water +20.5%
Contains more Other +76%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Noodles
Noodles
1
:
2
Okara
Okara
Contains more Monounsaturated Fat +96.9%
Contains less Saturated Fat -53.9%
Contains more Polyunsaturated fat +36.8%
Noodles
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +96.9%
Contains less Saturated Fat -53.9%
Contains more Polyunsaturated fat +36.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Noodles Okara Opinion
Net carbs 23.96g 12.23g Noodles
Protein 4.54g 3.52g Noodles
Fats 2.07g 1.73g Noodles
Carbs 25.16g 12.23g Noodles
Calories 138kcal 76kcal Noodles
Sugar 0.4g Okara
Fiber 1.2g Noodles
Calcium 12mg 80mg Okara
Iron 1.47mg 1.3mg Noodles
Magnesium 21mg 26mg Okara
Phosphorus 76mg 60mg Noodles
Potassium 38mg 213mg Okara
Sodium 5mg 9mg Noodles
Zinc 0.65mg 0.56mg Noodles
Copper 0.098mg 0.2mg Okara
Manganese 0.315mg 0.404mg Okara
Selenium 23.9µg 10.6µg Noodles
Vitamin A 21IU 0IU Noodles
Vitamin A RAE 6µg 0µg Noodles
Vitamin E 0.17mg Noodles
Vitamin D 4IU 0IU Noodles
Vitamin D 0.1µg 0µg Noodles
Vitamin B1 0.289mg 0.02mg Noodles
Vitamin B2 0.136mg 0.02mg Noodles
Vitamin B3 2.077mg 0.1mg Noodles
Vitamin B5 0.263mg 0.088mg Noodles
Vitamin B6 0.046mg 0.115mg Okara
Folate 84µg 26µg Noodles
Vitamin B12 0.09µg 0µg Noodles
Tryptophan 0.043mg 0.05mg Okara
Threonine 0.138mg 0.131mg Noodles
Isoleucine 0.19mg 0.159mg Noodles
Leucine 0.365mg 0.244mg Noodles
Lysine 0.137mg 0.212mg Okara
Methionine 0.086mg 0.041mg Noodles
Phenylalanine 0.24mg 0.157mg Noodles
Valine 0.22mg 0.162mg Noodles
Histidine 0.121mg 0.093mg Noodles
Cholesterol 29mg 0mg Okara
Trans Fat 0.029g 0g Okara
Saturated Fat 0.419g 0.193g Okara
Monounsaturated Fat 0.581g 0.295g Noodles
Polyunsaturated fat 0.552g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Noodles 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
21%
Noodles
5%
Okara
Minerals Daily Need Coverage Score
33%
Noodles
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.4g)
Which food is lower in Cholesterol?
Okara
Okara is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.226g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 50)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2)
Which food contains less Sodium?
Noodles
Noodles contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Noodles
Noodles is relatively richer in vitamins
Which food is richer in minerals?
?
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. Noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/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.