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  6. Okara vs. Cereal

Okara vs. Cereal — In-Depth Nutrition Comparison

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How are okara and cereal different?

  • Cereal is higher than okara in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese.
  • Cereal covers your daily need for vitamin B1, 522% more than okara.
  • Okara is lower in sodium.

Okara and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types were used in this article.

Infographic

Okara vs Cereal 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
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%
Cereal
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +102.9%
Contains more CopperCopper +46%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +68.3%
Contains more IronIron +2520%
Contains more ZincZinc +1257.1%
Contains more PhosphorusPhosphorus +28.3%
Contains more ManganeseManganese +95.5%

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
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Cereal
Cereal
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +31340%
Contains more Vitamin B2Vitamin B2 +19250%
Contains more Vitamin B3Vitamin B3 +29520%
Contains more Vitamin B5Vitamin B5 +156.8%
Contains more Vitamin B6Vitamin B6 +5105.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Okara Cereal DV% diff.
Vitamin B1 0.02mg 6.288mg 522%
Vitamin B6 0.115mg 5.986mg 452%
Iron 1.3mg 34.06mg 410%
Vitamin B2 0.02mg 3.87mg 296%
Vitamin B3 0.1mg 29.62mg 185%
Vitamin A 0µg 814µg 90%
Zinc 0.56mg 7.6mg 64%
Vitamin C 0mg 38.5mg 43%
Sodium 9mg 795mg 34%
Carbs 12.23g 86.85g 25%
Manganese 0.404mg 0.79mg 17%
Calories 76kcal 378kcal 15%
Selenium 10.6µg 6.3µg 8%
Calcium 80mg 10mg 7%
Copper 0.2mg 0.137mg 7%
Folate 26µg 7%
Fiber 1.4g 6%
Protein 3.52g 6.06g 5%
Potassium 213mg 105mg 3%
Vitamin B5 0.088mg 0.226mg 3%
Polyunsaturated fat 0.755g 0.354g 3%
Magnesium 26mg 19mg 2%
Phosphorus 60mg 77mg 2%
Fats 1.73g 1.08g 1%
Vitamin E 0.08mg 1%
Protein per 100 calories 4.6g 1.6g N/A
Calories per 10 g protein 216kcal 624kcal N/A
Weight per 100 calories 132g 26g N/A
Net carbs 12.23g 85.45g N/A
Sugar 10.35g N/A
Saturated fat 0.193g 0.26g 0%
Monounsaturated fat 0.295g 0.204g 0%
Tryptophan 0.05mg 0.066mg 0%
Threonine 0.131mg 0.241mg 0%
Isoleucine 0.159mg 0.26mg 0%
Leucine 0.244mg 0.767mg 0%
Lysine 0.212mg 0.113mg 0%
Methionine 0.041mg 0.13mg 0%
Phenylalanine 0.157mg 0.365mg 0%
Valine 0.162mg 0.344mg 0%
Histidine 0.093mg 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Cereal
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more FatsFats +60.2%
Contains more WaterWater +2059.8%
Contains more ProteinProtein +72.2%
Contains more CarbsCarbs +610.1%
Contains more OtherOther +153.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
3
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Cereal
Cereal
0
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -25.8%
Contains more Mono. FatMonounsaturated fat +44.6%
Contains more Poly. FatPolyunsaturated fat +113.3%

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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

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.