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  6. Oatmeal vs. Okara

Oatmeal vs. Okara — In-Depth Nutrition Comparison

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Summary of differences between Oatmeal and Okara

  • Oatmeal has more Iron, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin A RAE, Vitamin B6, and Manganese, while Okara has more Copper, and Selenium.
  • Oatmeal covers your daily need of Iron 58% more than Okara.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Okara.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
4
:
4
Okara
Okara
Contains more Iron +358.5%
Contains more Phosphorus +28.3%
Contains more Zinc +10.7%
Contains more Manganese +38.1%
Contains more Potassium +249.2%
Contains less Sodium -81.6%
Contains more Copper +203%
Contains more Selenium +112%
Equal in Calcium - 80
Equal in Magnesium - 26
Equal in Zinc - 0.56
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +358.5%
Contains more Phosphorus +28.3%
Contains more Zinc +10.7%
Contains more Manganese +38.1%
Contains more Potassium +249.2%
Contains less Sodium -81.6%
Contains more Copper +203%
Contains more Selenium +112%
Equal in Calcium - 80
Equal in Magnesium - 26
Equal in Zinc - 0.56

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.
Oatmeal
Oatmeal
9
:
0
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +2925%
Contains more Vitamin B5 +260.2%
Contains more Vitamin B6 +152.2%
Contains more Folate +69.2%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 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 +1200%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +2925%
Contains more Vitamin B5 +260.2%
Contains more Vitamin B6 +152.2%
Contains more Folate +69.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
4
Okara
Okara
Contains more Protein +48.5%
Contains more Fats +27.2%
Contains more Other +54.4%
Equal in Carbs - 12.23
Equal in Water - 81.64
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +48.5%
Contains more Fats +27.2%
Contains more Other +54.4%
Equal in Carbs - 12.23
Equal in Water - 81.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Okara
Okara
Contains more Monounsaturated Fat +32.5%
Contains less Saturated Fat -14.6%
Contains more Polyunsaturated fat +77.2%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +32.5%
Contains less Saturated Fat -14.6%
Contains more Polyunsaturated fat +77.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Okara Opinion
Net carbs 9.97g 12.23g Okara
Protein 2.37g 3.52g Okara
Fats 1.36g 1.73g Okara
Carbs 11.67g 12.23g Okara
Calories 68kcal 76kcal Okara
Starch 10.37g Oatmeal
Sugar 0.46g Okara
Fiber 1.7g Oatmeal
Calcium 80mg 80mg
Iron 5.96mg 1.3mg Oatmeal
Magnesium 26mg 26mg
Phosphorus 77mg 60mg Oatmeal
Potassium 61mg 213mg Okara
Sodium 49mg 9mg Okara
Zinc 0.62mg 0.56mg Oatmeal
Copper 0.066mg 0.2mg Okara
Manganese 0.558mg 0.404mg Oatmeal
Selenium 5µg 10.6µg Okara
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.26mg 0.02mg Oatmeal
Vitamin B2 0.215mg 0.02mg Oatmeal
Vitamin B3 3.025mg 0.1mg Oatmeal
Vitamin B5 0.317mg 0.088mg Oatmeal
Vitamin B6 0.29mg 0.115mg Oatmeal
Folate 44µg 26µg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.05mg Okara
Threonine 0.083mg 0.131mg Okara
Isoleucine 0.105mg 0.159mg Okara
Leucine 0.2mg 0.244mg Okara
Lysine 0.135mg 0.212mg Okara
Methionine 0.04mg 0.041mg Okara
Phenylalanine 0.13mg 0.157mg Okara
Valine 0.151mg 0.162mg Okara
Histidine 0.057mg 0.093mg Okara
Trans Fat 0.003g 0g Okara
Saturated Fat 0.226g 0.193g Okara
Monounsaturated Fat 0.391g 0.295g Oatmeal
Polyunsaturated fat 0.426g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27%
Oatmeal
5%
Okara
Minerals Daily Need Coverage Score
45%
Oatmeal
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 79)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.