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 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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Vitamin B3 | 0.1mg | 0.983mg | 6% |
| Fiber | 1.4g | 6% | |
| Vitamin B5 | 0.088mg | 0.371mg | 6% |
| Potassium | 213mg | 58mg | 5% |
| Vitamin B6 | 0.115mg | 0.051mg | 5% |
| Phosphorus | 60mg | 22mg | 5% |
| Polyunsaturated fat | 0.755g | 0.064g | 5% |
| Magnesium | 26mg | 8mg | 4% |
| Carbs | 12.23g | 23.22g | 4% |
| Vitamin B1 | 0.02mg | 0.063mg | 4% |
| Zinc | 0.56mg | 0.26mg | 3% |
| Folate | 26µg | 15µg | 3% |
| Fats | 1.73g | 0.16g | 2% |
| Calories | 76kcal | 112kcal | 2% |
| Monounsaturated fat | 0.295g | 0.022g | 1% |
| Saturated fat | 0.193g | 0.029g | 1% |
| Choline | 3.3mg | 1% | |
| Vitamin B2 | 0.02mg | 0.027mg | 1% |
| Protein | 3.52g | 3.79g | 1% |
| Vitamin E | 0.13mg | 1% | |
| 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% |
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%
7%
Minerals Daily Need Coverage Score
33%
22%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 65)
Which food is cheaper?
Okara is cheaper (difference - $1.3)
Which food is richer in minerals?
Okara is relatively richer in minerals
Which food contains less Sodium?
Couscous contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.164g)
Which food is richer in vitamins?
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)