Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Okara
  5. Compare
  6. Okara vs. Buckwheat

Okara vs. Buckwheat — In-Depth Nutrition Comparison

Compare

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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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%
~equal in Zinc ~0.61mg
~equal in Manganese ~0.403mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
4
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
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 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
Okara
Okara
2
16% 24% 61%
Saturated Fat: Sat. Fat 0.193 g
Monounsaturated Fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated Fat +56.9%
Contains more Poly. FatPolyunsaturated fat +301.6%
Contains less Sat. FatSaturated 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
Calories 76kcal 92kcal Buckwheat
Protein 3.52g 3.38g Okara
Fats 1.73g 0.62g Okara
Net carbs 12.23g 17.24g Buckwheat
Carbs 12.23g 19.94g Buckwheat
Magnesium 26mg 51mg Buckwheat
Calcium 80mg 7mg Okara
Potassium 213mg 88mg Okara
Iron 1.3mg 0.8mg Okara
Sugar 0.9g Okara
Fiber 2.7g Buckwheat
Copper 0.2mg 0.146mg Okara
Zinc 0.56mg 0.61mg Buckwheat
Phosphorus 60mg 70mg Buckwheat
Sodium 9mg 4mg Buckwheat
Vitamin E 0.09mg Buckwheat
Manganese 0.404mg 0.403mg Okara
Selenium 10.6µg 2.2µg Okara
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
Vitamin K 1.9µg Buckwheat
Folate 26µg 14µg Okara
Choline 20.1mg Buckwheat
Saturated Fat 0.193g 0.134g Buckwheat
Monounsaturated Fat 0.295g 0.188g Okara
Polyunsaturated fat 0.755g 0.188g Okara
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
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Okara
Okara vs Soy milk
Soy milk
Okara
Okara vs Tofu
Tofu
Okara
Okara vs Porridge
Porridge
Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal

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.