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  6. Oat vs. Okara

Oat vs. Okara — In-Depth Nutrition Comparison

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How are Oat and Okara different?

  • Oat is higher than Okara in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Vitamin B5, Vitamin B2, and Folate.
  • Oat covers your daily need of Manganese 196% more than Okara.
  • Oat contains 38 times more Vitamin B1 than Okara. Oat contains 0.763mg of Vitamin B1, while Okara contains 0.02mg.

Oats and Okara types were used in this article.

Infographic

Oat 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.
Oat
Oat
8
:
2
Okara
Okara
Contains more Iron +263.1%
Contains more Magnesium +580.8%
Contains more Phosphorus +771.7%
Contains more Potassium +101.4%
Contains less Sodium -77.8%
Contains more Zinc +608.9%
Contains more Copper +213%
Contains more Manganese +1116.8%
Contains more Calcium +48.1%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +263.1%
Contains more Magnesium +580.8%
Contains more Phosphorus +771.7%
Contains more Potassium +101.4%
Contains less Sodium -77.8%
Contains more Zinc +608.9%
Contains more Copper +213%
Contains more Manganese +1116.8%
Contains more Calcium +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.
Oat
Oat
6
:
0
Okara
Okara
Contains more Vitamin B1 +3715%
Contains more Vitamin B2 +595%
Contains more Vitamin B3 +861%
Contains more Vitamin B5 +1433%
Contains more Folate +115.4%
Equal in Vitamin B6 - 0.115
Oat
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% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +3715%
Contains more Vitamin B2 +595%
Contains more Vitamin B3 +861%
Contains more Vitamin B5 +1433%
Contains more Folate +115.4%
Equal in Vitamin B6 - 0.115

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Okara
Okara
Contains more Protein +379.8%
Contains more Fats +298.8%
Contains more Carbs +441.9%
Contains more Other +95.5%
Contains more Water +893.2%
Oat
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
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 +379.8%
Contains more Fats +298.8%
Contains more Carbs +441.9%
Contains more Other +95.5%
Contains more Water +893.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Okara
Okara
Contains more Monounsaturated Fat +638.3%
Contains more Polyunsaturated fat +235.8%
Contains less Saturated Fat -84.1%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +638.3%
Contains more Polyunsaturated fat +235.8%
Contains less Saturated Fat -84.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Okara Opinion
Net carbs 55.67g 12.23g Oat
Protein 16.89g 3.52g Oat
Fats 6.9g 1.73g Oat
Carbs 66.27g 12.23g Oat
Calories 389kcal 76kcal Oat
Fiber 10.6g Oat
Calcium 54mg 80mg Okara
Iron 4.72mg 1.3mg Oat
Magnesium 177mg 26mg Oat
Phosphorus 523mg 60mg Oat
Potassium 429mg 213mg Oat
Sodium 2mg 9mg Oat
Zinc 3.97mg 0.56mg Oat
Copper 0.626mg 0.2mg Oat
Manganese 4.916mg 0.404mg Oat
Selenium 10.6µg Okara
Vitamin B1 0.763mg 0.02mg Oat
Vitamin B2 0.139mg 0.02mg Oat
Vitamin B3 0.961mg 0.1mg Oat
Vitamin B5 1.349mg 0.088mg Oat
Vitamin B6 0.119mg 0.115mg Oat
Folate 56µg 26µg Oat
Tryptophan 0.234mg 0.05mg Oat
Threonine 0.575mg 0.131mg Oat
Isoleucine 0.694mg 0.159mg Oat
Leucine 1.284mg 0.244mg Oat
Lysine 0.701mg 0.212mg Oat
Methionine 0.312mg 0.041mg Oat
Phenylalanine 0.895mg 0.157mg Oat
Valine 0.937mg 0.162mg Oat
Histidine 0.405mg 0.093mg Oat
Saturated Fat 1.217g 0.193g Okara
Monounsaturated Fat 2.178g 0.295g Oat
Polyunsaturated fat 2.535g 0.755g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
5%
Okara
Minerals Daily Need Coverage Score
154%
Oat
33%
Okara

Comparison summary

Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 1.024g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 59)
Which food is cheaper?
Okara
Okara is cheaper (difference - $0.6)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oat - 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.