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. Couscous

Okara vs. Couscous — In-Depth Nutrition Comparison

Compare

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 for 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 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%
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% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
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 D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Couscous DV% diff.
Selenium 10.6µg 27.5µg 31%
Copper 0.2mg 0.041mg 18%
Manganese 0.404mg 0.084mg 14%
Iron 1.3mg 0.38mg 12%
Calcium 80mg 8mg 7%
Fiber 1.4g 6%
Vitamin B3 0.1mg 0.983mg 6%
Vitamin B5 0.088mg 0.371mg 6%
Potassium 213mg 58mg 5%
Phosphorus 60mg 22mg 5%
Vitamin B6 0.115mg 0.051mg 5%
Polyunsaturated fat 0.755g 0.064g 5%
Carbs 12.23g 23.22g 4%
Magnesium 26mg 8mg 4%
Vitamin B1 0.02mg 0.063mg 4%
Zinc 0.56mg 0.26mg 3%
Folate 26µg 15µg 3%
Calories 76kcal 112kcal 2%
Fats 1.73g 0.16g 2%
Protein 3.52g 3.79g 1%
Vitamin E 0.13mg 1%
Vitamin B2 0.02mg 0.027mg 1%
Choline 3.3mg 1%
Saturated fat 0.193g 0.029g 1%
Monounsaturated fat 0.295g 0.022g 1%
Protein per 100 calories 4.6g 3.4g N/A
Calories per 10 g protein 216kcal 296kcal N/A
Weight per 100 calories 132g 89g N/A
Net carbs 12.23g 21.82g N/A
Sugar 0.1g N/A
Sodium 9mg 5mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.05mg 0.049mg 0%
Threonine 0.131mg 0.1mg 0%
Isoleucine 0.159mg 0.147mg 0%
Leucine 0.244mg 0.259mg 0%
Lysine 0.212mg 0.073mg 0%
Methionine 0.041mg 0.059mg 0%
Phenylalanine 0.157mg 0.184mg 0%
Valine 0.162mg 0.162mg 0%
Histidine 0.093mg 0.077mg 0%

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%

People also compare

Okara
Okara vs Soy milk
Soy milk
Okara
Okara vs Tofu
Tofu
Okara
Okara vs Porridge
Porridge
Couscous
Couscous vs Bran raw
Bran raw
Couscous
Couscous vs Brown rice
Brown rice
Couscous
Couscous vs Oats
Oats

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.