Okara vs. Cornmeal — In-Depth Nutrition Comparison
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Important differences between Okara and Cornmeal
- Okara has more Copper, Manganese, and Calcium, however, Cornmeal is richer in Folate, Vitamin B1, Iron, Vitamin B3, Vitamin B2, Phosphorus, and Vitamin B6.
- Cornmeal's daily need coverage for Folate is 46% more.
- Okara contains 27 times more Calcium than Cornmeal. Okara contains 80mg of Calcium, while Cornmeal contains 3mg.
The food varieties used in the comparison are Okara and Cornmeal, degermed, enriched, yellow.
Infographic
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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 | +2566.7% |
| Contains more PotassiumPotassium | +50% |
| Contains more CopperCopper | +163.2% |
| Contains more ManganeseManganese | +132.2% |
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more IronIron | +235.4% |
| Contains more ZincZinc | +17.9% |
| Contains more PhosphorusPhosphorus | +65% |
| Contains less SodiumSodium | -22.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2655% |
| Contains more Vitamin B2Vitamin B2 | +1810% |
| Contains more Vitamin B3Vitamin B3 | +4868% |
| Contains more Vitamin B5Vitamin B5 | +172.7% |
| Contains more Vitamin B6Vitamin B6 | +58.3% |
| Contains more FolateFolate | +703.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +630.2% |
| Contains more OtherOther | +72.5% |
| Contains more ProteinProtein | +102% |
| Contains more CarbsCarbs | +549.6% |
~equal in
Fats
~1.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -12.3% |
| Contains more Mono. FatMonounsaturated Fat | +32.2% |
~equal in
Polyunsaturated fat
~0.828g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 76kcal | 370kcal |
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| Protein | 3.52g | 7.11g |
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| Fats | 1.73g | 1.75g |
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| Net carbs | 12.23g | 75.55g |
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| Carbs | 12.23g | 79.45g |
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| Magnesium | 26mg | 32mg |
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| Calcium | 80mg | 3mg |
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| Potassium | 213mg | 142mg |
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| Iron | 1.3mg | 4.36mg |
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| Sugar | 1.61g |
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| Fiber | 3.9g |
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| Copper | 0.2mg | 0.076mg |
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| Zinc | 0.56mg | 0.66mg |
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| Starch | 73.3g |
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| Phosphorus | 60mg | 99mg |
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| Sodium | 9mg | 7mg |
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| Vitamin A | 0IU | 214IU |
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| Vitamin A | 0µg | 11µg |
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| Vitamin E | 0.12mg |
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| Manganese | 0.404mg | 0.174mg |
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| Selenium | 10.6µg | 10.5µg |
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| Vitamin B1 | 0.02mg | 0.551mg |
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| Vitamin B2 | 0.02mg | 0.382mg |
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| Vitamin B3 | 0.1mg | 4.968mg |
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| Vitamin B5 | 0.088mg | 0.24mg |
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| Vitamin B6 | 0.115mg | 0.182mg |
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| Folate | 26µg | 209µg |
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| Choline | 8.6mg |
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| Saturated Fat | 0.193g | 0.22g |
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| Monounsaturated Fat | 0.295g | 0.39g |
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| Polyunsaturated fat | 0.755g | 0.828g |
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| Tryptophan | 0.05mg | 0.038mg |
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| Threonine | 0.131mg | 0.172mg |
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| Isoleucine | 0.159mg | 0.242mg |
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| Leucine | 0.244mg | 1.006mg |
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| Lysine | 0.212mg | 0.105mg |
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| Methionine | 0.041mg | 0.162mg |
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| Phenylalanine | 0.157mg | 0.366mg |
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| Valine | 0.162mg | 0.337mg |
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| Histidine | 0.093mg | 0.172mg |
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| Fructose | 0.17g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
42%
Minerals Daily Need Coverage Score
33%
37%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated Fat?
Okara is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 68)
Which food is cheaper?
Okara is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.