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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 B6, vitamin A, and manganese, while okara has more copper and selenium.
  • Oatmeal covers your daily need for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Okara
Okara
4
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 IronIron +358.5%
Contains more PhosphorusPhosphorus +28.3%
Contains more ManganeseManganese +38.1%
Contains more PotassiumPotassium +249.2%
Contains more CopperCopper +203%
Contains less SodiumSodium -81.6%
Contains more SeleniumSelenium +112%
~equal in Magnesium ~26mg
~equal in Calcium ~80mg
~equal in Zinc ~0.56mg

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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Okara
Okara
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +975%
Contains more Vitamin B3Vitamin B3 +2925%
Contains more Vitamin B5Vitamin B5 +260.2%
Contains more Vitamin B6Vitamin B6 +152.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +69.2%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Okara DV% diff.
Iron 5.96mg 1.3mg 58%
Vitamin B1 0.26mg 0.02mg 20%
Vitamin B3 3.025mg 0.1mg 18%
Vitamin B2 0.215mg 0.02mg 15%
Copper 0.066mg 0.2mg 15%
Vitamin A 130µg 0µg 14%
Vitamin B6 0.29mg 0.115mg 13%
Selenium 5µg 10.6µg 10%
Manganese 0.558mg 0.404mg 7%
Fiber 1.7g 7%
Folate 44µg 26µg 5%
Vitamin B5 0.317mg 0.088mg 5%
Potassium 61mg 213mg 4%
Starch 10.37g 4%
Phosphorus 77mg 60mg 2%
Sodium 49mg 9mg 2%
Polyunsaturated fat 0.426g 0.755g 2%
Protein 2.37g 3.52g 2%
Zinc 0.62mg 0.56mg 1%
Choline 4.7mg 1%
Fats 1.36g 1.73g 1%
Calories 68kcal 76kcal 0%
Net carbs 9.97g 12.23g N/A
Carbs 11.67g 12.23g 0%
Magnesium 26mg 26mg 0%
Calcium 80mg 80mg 0%
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.193g 0%
Monounsaturated fat 0.391g 0.295g 0%
Tryptophan 0.04mg 0.05mg 0%
Threonine 0.083mg 0.131mg 0%
Isoleucine 0.105mg 0.159mg 0%
Leucine 0.2mg 0.244mg 0%
Lysine 0.135mg 0.212mg 0%
Methionine 0.04mg 0.041mg 0%
Phenylalanine 0.13mg 0.157mg 0%
Valine 0.151mg 0.162mg 0%
Histidine 0.057mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 ProteinProtein +48.5%
Contains more FatsFats +27.2%
Contains more OtherOther +54.4%
~equal in Carbs ~12.23g
~equal in Water ~81.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 more Mono. FatMonounsaturated fat +32.5%
Contains less Sat. FatSaturated fat -14.6%
Contains more Poly. FatPolyunsaturated fat +77.2%

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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. 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.