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  6. Okara vs. Couscous

Okara vs. Couscous — In-Depth Nutrition Comparison

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How are Okara and Couscous different?

  • Okara is higher in Copper, Manganese, Iron, Calcium, and Phosphorus, however, Couscous is richer in Selenium, Vitamin B5, and Vitamin B3.
  • Daily need coverage for Selenium from Couscous is 31% higher.
  • Okara contains 10 times more Calcium than Couscous. While Okara contains 80mg of Calcium, Couscous contains only 8mg.

Okara and Couscous, cooked are the varieties used in this article.

Infographic

Okara vs Couscous 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
8
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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +267.2%
Contains more IronIron +242.1%
Contains more CopperCopper +387.8%
Contains more ZincZinc +115.4%
Contains more PhosphorusPhosphorus +172.7%
Contains more ManganeseManganese +381%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +159.4%

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin B6Vitamin B6 +125.5%
Contains more FolateFolate +73.3%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +883%
Contains more Vitamin B5Vitamin B5 +321.6%
~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
3
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +981.3%
Contains more WaterWater +12.5%
Contains more OtherOther +238.5%
Contains more CarbsCarbs +89.9%
~equal in Protein ~3.79g

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
25% 19% 56%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated Fat +1240.9%
Contains more Poly. FatPolyunsaturated fat +1079.7%
Contains less Sat. FatSaturated Fat -85%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okara Couscous
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 Couscous Opinion
Calories 76kcal 112kcal Couscous
Protein 3.52g 3.79g Couscous
Fats 1.73g 0.16g Okara
Net carbs 12.23g 21.82g Couscous
Carbs 12.23g 23.22g Couscous
Magnesium 26mg 8mg Okara
Calcium 80mg 8mg Okara
Potassium 213mg 58mg Okara
Iron 1.3mg 0.38mg Okara
Sugar 0.1g Okara
Fiber 1.4g Couscous
Copper 0.2mg 0.041mg Okara
Zinc 0.56mg 0.26mg Okara
Phosphorus 60mg 22mg Okara
Sodium 9mg 5mg Couscous
Vitamin E 0.13mg Couscous
Manganese 0.404mg 0.084mg Okara
Selenium 10.6µg 27.5µg Couscous
Vitamin B1 0.02mg 0.063mg Couscous
Vitamin B2 0.02mg 0.027mg Couscous
Vitamin B3 0.1mg 0.983mg Couscous
Vitamin B5 0.088mg 0.371mg Couscous
Vitamin B6 0.115mg 0.051mg Okara
Vitamin K 0.1µg Couscous
Folate 26µg 15µg Okara
Choline 3.3mg Couscous
Saturated Fat 0.193g 0.029g Couscous
Monounsaturated Fat 0.295g 0.022g Okara
Polyunsaturated fat 0.755g 0.064g Okara
Tryptophan 0.05mg 0.049mg Okara
Threonine 0.131mg 0.1mg Okara
Isoleucine 0.159mg 0.147mg Okara
Leucine 0.244mg 0.259mg Couscous
Lysine 0.212mg 0.073mg Okara
Methionine 0.041mg 0.059mg Couscous
Phenylalanine 0.157mg 0.184mg Couscous
Valine 0.162mg 0.162mg
Histidine 0.093mg 0.077mg Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
7%
Couscous
Minerals Daily Need Coverage Score
33%
Okara
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 65)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.3)
Which food is richer in minerals?
Okara
Okara is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.164g)
Which food is richer in vitamins?
Couscous
Couscous 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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.