Okara vs. Buckwheat — In-Depth Nutrition Comparison
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Significant differences between okara and buckwheat
- Okara is richer in selenium, calcium, iron, and copper, while buckwheat is higher in magnesium, vitamin B5, and vitamin B3.
- Okara covers your daily selenium needs 15% more than buckwheat.
- Okara has 11 times more calcium than buckwheat. Okara has 80mg of calcium, while buckwheat has 7mg.
Specific food types used in this comparison are Okara and Buckwheat groats, roasted, cooked.
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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 CalciumCalcium | +1042.9% |
| Contains more PotassiumPotassium | +142% |
| Contains more IronIron | +62.5% |
| Contains more CopperCopper | +37% |
| Contains more SeleniumSelenium | +381.8% |
| Contains more MagnesiumMagnesium | +96.2% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains less SodiumSodium | -55.6% |
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 B6Vitamin B6 | +49.4% |
| Contains more FolateFolate | +85.7% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +95% |
| Contains more Vitamin B3Vitamin B3 | +840% |
| Contains more Vitamin B5Vitamin B5 | +308% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 10.6µg | 2.2µg | 15% |
| Fiber | 2.7g | 11% | |
| Calcium | 80mg | 7mg | 7% |
| Iron | 1.3mg | 0.8mg | 6% |
| Copper | 0.2mg | 0.146mg | 6% |
| Magnesium | 26mg | 51mg | 6% |
| Vitamin B3 | 0.1mg | 0.94mg | 5% |
| Vitamin B5 | 0.088mg | 0.359mg | 5% |
| Choline | 20.1mg | 4% | |
| Polyunsaturated fat | 0.755g | 0.188g | 4% |
| Potassium | 213mg | 88mg | 4% |
| Carbs | 12.23g | 19.94g | 3% |
| Folate | 26µg | 14µg | 3% |
| Vitamin B6 | 0.115mg | 0.077mg | 3% |
| Vitamin B1 | 0.02mg | 0.04mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Fats | 1.73g | 0.62g | 2% |
| Calories | 76kcal | 92kcal | 1% |
| Vitamin B2 | 0.02mg | 0.039mg | 1% |
| Vitamin E | 0.09mg | 1% | |
| Phosphorus | 60mg | 70mg | 1% |
| Protein | 3.52g | 3.38g | 0% |
| Net carbs | 12.23g | 17.24g | N/A |
| Sugar | 0.9g | N/A | |
| Zinc | 0.56mg | 0.61mg | 0% |
| Sodium | 9mg | 4mg | 0% |
| Manganese | 0.404mg | 0.403mg | 0% |
| Saturated fat | 0.193g | 0.134g | 0% |
| Monounsaturated fat | 0.295g | 0.188g | 0% |
| Tryptophan | 0.05mg | 0.049mg | 0% |
| Threonine | 0.131mg | 0.129mg | 0% |
| Isoleucine | 0.159mg | 0.127mg | 0% |
| Leucine | 0.244mg | 0.212mg | 0% |
| Lysine | 0.212mg | 0.172mg | 0% |
| Methionine | 0.041mg | 0.044mg | 0% |
| Phenylalanine | 0.157mg | 0.133mg | 0% |
| Valine | 0.162mg | 0.173mg | 0% |
| Histidine | 0.093mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +179% |
| Contains more OtherOther | +104.7% |
| Contains more CarbsCarbs | +63% |
~equal in
Protein
~3.38g
~equal in
Water
~75.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +56.9% |
| Contains more Poly. FatPolyunsaturated fat | +301.6% |
| Contains less Sat. FatSaturated fat | -30.6% |
