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  6. Oats vs. Okara

Oats vs. Okara — In-Depth Nutrition Comparison

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How are oats and okara different?

  • Oats are higher than okara in manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, vitamin B5, vitamin B2, and folate.
  • Oats cover your daily need for manganese, 196% more than okara.
  • Oats contain 38 times more vitamin B1 than okara. Oats contain 0.763mg of vitamin B1, while okara contains 0.02mg.

Oats and Okara types were used in this article.

Infographic

Oats 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Okara
Okara
2
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 MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +101.4%
Contains more IronIron +263.1%
Contains more CopperCopper +213%
Contains more ZincZinc +608.9%
Contains more PhosphorusPhosphorus +771.7%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +1116.8%
Contains more CalciumCalcium +48.1%

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.
Oats
Oats
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Okara
Okara
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Contains more Vitamin B1Vitamin B1 +3715%
Contains more Vitamin B2Vitamin B2 +595%
Contains more Vitamin B3Vitamin B3 +861%
Contains more Vitamin B5Vitamin B5 +1433%
Contains more FolateFolate +115.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.115mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Oats Okara DV% diff.
Manganese 4.916mg 0.404mg 196%
Phosphorus 523mg 60mg 66%
Vitamin B1 0.763mg 0.02mg 62%
Copper 0.626mg 0.2mg 47%
Iron 4.72mg 1.3mg 43%
Fiber 10.6g 42%
Magnesium 177mg 26mg 36%
Zinc 3.97mg 0.56mg 31%
Protein 16.89g 3.52g 27%
Vitamin B5 1.349mg 0.088mg 25%
Selenium 10.6µg 19%
Carbs 66.27g 12.23g 18%
Calories 389kcal 76kcal 16%
Polyunsaturated fat 2.535g 0.755g 12%
Vitamin B2 0.139mg 0.02mg 9%
Fats 6.9g 1.73g 8%
Folate 56µg 26µg 8%
Potassium 429mg 213mg 6%
Vitamin B3 0.961mg 0.1mg 5%
Saturated fat 1.217g 0.193g 5%
Monounsaturated fat 2.178g 0.295g 5%
Calcium 54mg 80mg 3%
Protein per 100 calories 4.3g 4.6g N/A
Calories per 10 g protein 230kcal 216kcal N/A
Weight per 100 calories 26g 132g N/A
Unsaturated / Saturated Fat ratio 3.9 5.4 N/A
Net carbs 55.67g 12.23g N/A
Sodium 2mg 9mg 0%
Vitamin B6 0.119mg 0.115mg 0%
Tryptophan 0.234mg 0.05mg 0%
Threonine 0.575mg 0.131mg 0%
Isoleucine 0.694mg 0.159mg 0%
Leucine 1.284mg 0.244mg 0%
Lysine 0.701mg 0.212mg 0%
Methionine 0.312mg 0.041mg 0%
Phenylalanine 0.895mg 0.157mg 0%
Valine 0.937mg 0.162mg 0%
Histidine 0.405mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Okara
Okara
1
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 +379.8%
Contains more FatsFats +298.8%
Contains more CarbsCarbs +441.9%
Contains more OtherOther +95.5%
Contains more WaterWater +893.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Okara
Okara
1
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 +638.3%
Contains more Poly. FatPolyunsaturated fat +235.8%
Contains less Sat. FatSaturated fat -84.1%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.