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, 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
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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 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% |
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 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated Fat | +32.5% |
| Contains less Sat. FatSaturated Fat | -14.6% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 68kcal | 76kcal |
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| Protein | 2.37g | 3.52g |
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| Fats | 1.36g | 1.73g |
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| Net carbs | 9.97g | 12.23g |
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| Carbs | 11.67g | 12.23g |
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| Magnesium | 26mg | 26mg | |
| Calcium | 80mg | 80mg | |
| Potassium | 61mg | 213mg |
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| Iron | 5.96mg | 1.3mg |
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| Sugar | 0.46g |
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| Fiber | 1.7g |
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| Copper | 0.066mg | 0.2mg |
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| Zinc | 0.62mg | 0.56mg |
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| Starch | 10.37g |
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| Phosphorus | 77mg | 60mg |
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| Sodium | 49mg | 9mg |
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| Vitamin A | 433IU | 0IU |
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| Vitamin A | 130µg | 0µg |
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| Vitamin E | 0.07mg |
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| Manganese | 0.558mg | 0.404mg |
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| Selenium | 5µg | 10.6µg |
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| Vitamin B1 | 0.26mg | 0.02mg |
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| Vitamin B2 | 0.215mg | 0.02mg |
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| Vitamin B3 | 3.025mg | 0.1mg |
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| Vitamin B5 | 0.317mg | 0.088mg |
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| Vitamin B6 | 0.29mg | 0.115mg |
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| Vitamin K | 0.4µg |
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| Folate | 44µg | 26µg |
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| Trans Fat | 0.003g | 0g |
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| Choline | 4.7mg |
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| Saturated Fat | 0.226g | 0.193g |
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| Monounsaturated Fat | 0.391g | 0.295g |
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| Polyunsaturated fat | 0.426g | 0.755g |
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| Tryptophan | 0.04mg | 0.05mg |
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| Threonine | 0.083mg | 0.131mg |
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| Isoleucine | 0.105mg | 0.159mg |
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| Leucine | 0.2mg | 0.244mg |
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| Lysine | 0.135mg | 0.212mg |
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| Methionine | 0.04mg | 0.041mg |
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| Phenylalanine | 0.13mg | 0.157mg |
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| Valine | 0.151mg | 0.162mg |
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| Histidine | 0.057mg | 0.093mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
5%
Minerals Daily Need Coverage Score
45%
33%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Okara contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Okara is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 79)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.