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Okara vs. Cellophane noodles — In-Depth Nutrition Comparison

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Important differences between okara and cellophane noodles

  • Okara has more copper, manganese, folate, potassium, calcium, magnesium, and vitamin B6; however, cellophane noodles are richer in iron and vitamin B1.
  • Okara's daily need coverage for copper is 13% more.
  • Okara contains 21 times more potassium than cellophane noodles. Okara contains 213mg of potassium, while cellophane noodles contain 10mg.

The food varieties used in the comparison are Okara and Noodles, chinese, cellophane or long rice (mung beans), dehydrated.

Infographic

Okara vs Cellophane noodles 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
9
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 2.1% 7.5% 0.88% 81% 27% 11% 14% 1.3% 13% 43%
Contains more MagnesiumMagnesium +766.7%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +2030%
Contains more CopperCopper +146.9%
Contains more ZincZinc +36.6%
Contains more PhosphorusPhosphorus +87.5%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +304%
Contains more SeleniumSelenium +34.2%
Contains more IronIron +66.9%

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
3
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% 2.6% 0% 38% 0% 3.8% 6% 12% 0% 0% 1.5% 51%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +130%
Contains more FolateFolate +1200%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +13.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Okara Cellophane noodles DV% diff.
Carbs 12.23g 86.09g 25%
Choline 93.2mg 17%
Calories 76kcal 351kcal 14%
Manganese 0.404mg 0.1mg 13%
Copper 0.2mg 0.081mg 13%
Vitamin B1 0.02mg 0.15mg 11%
Iron 1.3mg 2.17mg 11%
Protein 3.52g 0.16g 7%
Potassium 213mg 10mg 6%
Calcium 80mg 25mg 6%
Folate 26µg 2µg 6%
Magnesium 26mg 3mg 5%
Polyunsaturated fat 0.755g 0.018g 5%
Vitamin B6 0.115mg 0.05mg 5%
Selenium 10.6µg 7.9µg 5%
Phosphorus 60mg 32mg 4%
Fats 1.73g 0.06g 3%
Vitamin B2 0.02mg 0mg 2%
Fiber 0.5g 2%
Vitamin E 0.13mg 1%
Vitamin B3 0.1mg 0.2mg 1%
Zinc 0.56mg 0.41mg 1%
Saturated fat 0.193g 0.017g 1%
Monounsaturated fat 0.295g 0.008g 1%
Net carbs 12.23g 85.59g N/A
Sodium 9mg 10mg 0%
Vitamin B5 0.088mg 0.1mg 0%
Tryptophan 0.05mg 0.002mg 0%
Threonine 0.131mg 0.005mg 0%
Isoleucine 0.159mg 0.007mg 0%
Leucine 0.244mg 0.013mg 0%
Lysine 0.212mg 0.011mg 0%
Methionine 0.041mg 0.002mg 0%
Phenylalanine 0.157mg 0.01mg 0%
Valine 0.162mg 0.008mg 0%
Histidine 0.093mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
86% 13%
Protein: 0.16 g
Fats: 0.06 g
Carbs: 86.09 g
Water: 13.42 g
Other: 0.27 g
Contains more ProteinProtein +2100%
Contains more FatsFats +2783.3%
Contains more WaterWater +508.3%
Contains more OtherOther +225.9%
Contains more CarbsCarbs +603.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
40% 19% 42%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.018 g
Contains more Mono. FatMonounsaturated fat +3587.5%
Contains more Poly. FatPolyunsaturated fat +4094.4%
Contains less Sat. FatSaturated fat -91.2%

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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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients
  2. Cellophane noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174258/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.