Bran vs. Okara — In-Depth Nutrition Comparison
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The main differences between bran and okara
- Bran has more manganese, vitamin B1, and phosphorus; however, okara has more copper, calcium, vitamin B6, selenium, and iron.
- Daily need coverage for manganese for bran is 24% higher.
- Okara has 8 times less vitamin B1 than bran. Bran has 0.16mg of vitamin B1, while okara has 0.02mg.
Food types used in this article are Oat bran, cooked and Okara.
Infographic
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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.
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more PhosphorusPhosphorus | +98.3% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +138.6% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +131.5% |
| Contains more IronIron | +47.7% |
| Contains more CopperCopper | +203% |
| Contains more SeleniumSelenium | +37.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B2Vitamin B2 | +70% |
| Contains more Vitamin B3Vitamin B3 | +44% |
| Contains more Vitamin B5Vitamin B5 | +146.6% |
| Contains more Vitamin B6Vitamin B6 | +360% |
| Contains more FolateFolate | +333.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.964mg | 0.404mg | 24% |
| Copper | 0.066mg | 0.2mg | 15% |
| Vitamin B1 | 0.16mg | 0.02mg | 12% |
| Fiber | 2.6g | 10% | |
| Phosphorus | 119mg | 60mg | 8% |
| Vitamin B6 | 0.025mg | 0.115mg | 7% |
| Calcium | 10mg | 80mg | 7% |
| Folate | 6µg | 26µg | 5% |
| Iron | 0.88mg | 1.3mg | 5% |
| Selenium | 7.7µg | 10.6µg | 5% |
| Potassium | 92mg | 213mg | 4% |
| Polyunsaturated fat | 0.339g | 0.755g | 3% |
| Magnesium | 40mg | 26mg | 3% |
| Vitamin B5 | 0.217mg | 0.088mg | 3% |
| Calories | 40kcal | 76kcal | 2% |
| Protein | 3.21g | 3.52g | 1% |
| Vitamin B2 | 0.034mg | 0.02mg | 1% |
| Fats | 0.86g | 1.73g | 1% |
| Carbs | 11.44g | 12.23g | 0% |
| Net carbs | 8.84g | 12.23g | N/A |
| Zinc | 0.53mg | 0.56mg | 0% |
| Sodium | 1mg | 9mg | 0% |
| Vitamin B3 | 0.144mg | 0.1mg | 0% |
| Saturated fat | 0.163g | 0.193g | 0% |
| Monounsaturated fat | 0.291g | 0.295g | 0% |
| Tryptophan | 0.057mg | 0.05mg | 0% |
| Threonine | 0.086mg | 0.131mg | 0% |
| Isoleucine | 0.114mg | 0.159mg | 0% |
| Leucine | 0.235mg | 0.244mg | 0% |
| Lysine | 0.13mg | 0.212mg | 0% |
| Methionine | 0.057mg | 0.041mg | 0% |
| Phenylalanine | 0.155mg | 0.157mg | 0% |
| Valine | 0.165mg | 0.162mg | 0% |
| Histidine | 0.07mg | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +101.2% |
| Contains more OtherOther | +79.6% |
~equal in
Protein
~3.52g
~equal in
Carbs
~12.23g
~equal in
Water
~81.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -15.5% |
| Contains more Poly. FatPolyunsaturated fat | +122.7% |
~equal in
Monounsaturated fat
~0.295g
