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  6. Okara vs. Buckwheat

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.

Infographic

Okara vs Buckwheat 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.
Okara
Okara
6
:
4
Buckwheat
Buckwheat
Contains more Calcium +1042.9%
Contains more Iron +62.5%
Contains more Potassium +142%
Contains more Copper +37%
Contains more Selenium +381.8%
Contains more Magnesium +96.2%
Contains more Phosphorus +16.7%
Contains less Sodium -55.6%
Equal in Zinc - 0.61
Equal in Manganese - 0.403
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +1042.9%
Contains more Iron +62.5%
Contains more Potassium +142%
Contains more Copper +37%
Contains more Selenium +381.8%
Contains more Magnesium +96.2%
Contains more Phosphorus +16.7%
Contains less Sodium -55.6%
Equal in Zinc - 0.61
Equal in Manganese - 0.403

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.
Okara
Okara
2
:
6
Buckwheat
Buckwheat
Contains more Vitamin B6 +49.4%
Contains more Folate +85.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +840%
Contains more Vitamin B5 +308%
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%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin B6 +49.4%
Contains more Folate +85.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +840%
Contains more Vitamin B5 +308%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
4
:
1
Buckwheat
Buckwheat
Contains more Fats +179%
Contains more Other +104.7%
Contains more Carbs +63%
Equal in Protein - 3.38
Equal in Water - 75.63
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
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Fats +179%
Contains more Other +104.7%
Contains more Carbs +63%
Equal in Protein - 3.38
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +56.9%
Contains more Polyunsaturated fat +301.6%
Contains less Saturated Fat -30.6%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +56.9%
Contains more Polyunsaturated fat +301.6%
Contains less Saturated Fat -30.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Buckwheat Opinion
Net carbs 12.23g 17.24g Buckwheat
Protein 3.52g 3.38g Okara
Fats 1.73g 0.62g Okara
Carbs 12.23g 19.94g Buckwheat
Calories 76kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g Okara
Fiber 2.7g Buckwheat
Calcium 80mg 7mg Okara
Iron 1.3mg 0.8mg Okara
Magnesium 26mg 51mg Buckwheat
Phosphorus 60mg 70mg Buckwheat
Potassium 213mg 88mg Okara
Sodium 9mg 4mg Buckwheat
Zinc 0.56mg 0.61mg Buckwheat
Copper 0.2mg 0.146mg Okara
Manganese 0.404mg 0.403mg Okara
Selenium 10.6µg 2.2µg Okara
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.02mg 0.04mg Buckwheat
Vitamin B2 0.02mg 0.039mg Buckwheat
Vitamin B3 0.1mg 0.94mg Buckwheat
Vitamin B5 0.088mg 0.359mg Buckwheat
Vitamin B6 0.115mg 0.077mg Okara
Folate 26µg 14µg Okara
Vitamin K 1.9µg Buckwheat
Tryptophan 0.05mg 0.049mg Okara
Threonine 0.131mg 0.129mg Okara
Isoleucine 0.159mg 0.127mg Okara
Leucine 0.244mg 0.212mg Okara
Lysine 0.212mg 0.172mg Okara
Methionine 0.041mg 0.044mg Buckwheat
Phenylalanine 0.157mg 0.133mg Okara
Valine 0.162mg 0.173mg Buckwheat
Histidine 0.093mg 0.079mg Okara
Saturated Fat 0.193g 0.134g Buckwheat
Monounsaturated Fat 0.295g 0.188g Okara
Polyunsaturated fat 0.755g 0.188g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Buckwheat
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
5%
Okara
8%
Buckwheat
Minerals Daily Need Coverage Score
33%
Okara
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 51)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2.4)
Which food is richer in minerals?
Okara
Okara is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.059g)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.