Okara vs. Glutinous rice — In-Depth Nutrition Comparison
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A recap on differences between Okara and Glutinous rice
- Glutinous rice has less Copper, Iron, Selenium, Calcium, Phosphorus, Vitamin B6, Folate, Manganese, Potassium, and Magnesium.
- Okara covers your daily Copper needs 17% more than Glutinous rice.
- Glutinous rice contains 40 times less Calcium than Okara. Okara contains 80mg of Calcium, while Glutinous rice contains 2mg.
Food varieties used in this article are Okara and Rice, white, glutinous, unenriched, cooked.
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 MagnesiumMagnesium | +420% |
| Contains more CalciumCalcium | +3900% |
| Contains more PotassiumPotassium | +2030% |
| Contains more IronIron | +828.6% |
| Contains more CopperCopper | +308.2% |
| Contains more ZincZinc | +36.6% |
| Contains more PhosphorusPhosphorus | +650% |
| Contains more ManganeseManganese | +54.2% |
| Contains more SeleniumSelenium | +89.3% |
| Contains less SodiumSodium | -44.4% |
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 B2Vitamin B2 | +53.8% |
| Contains more Vitamin B6Vitamin B6 | +342.3% |
| Contains more FolateFolate | +2500% |
| Contains more Vitamin B3Vitamin B3 | +190% |
| Contains more Vitamin B5Vitamin B5 | +144.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
Protein:
2.02 g
Fats:
0.19 g
Carbs:
21.09 g
Water:
76.63 g
Other:
0.07 g
| Contains more ProteinProtein | +74.3% |
| Contains more FatsFats | +810.5% |
| Contains more OtherOther | +1157.1% |
| Contains more CarbsCarbs | +72.4% |
~equal in
Water
~76.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.193 g
Monounsaturated Fat:
Mono. Fat
0.295 g
Polyunsaturated fat:
Poly. Fat
0.755 g
Saturated Fat:
Sat. Fat
0.039 g
Monounsaturated Fat:
Mono. Fat
0.07 g
Polyunsaturated fat:
Poly. Fat
0.069 g
| Contains more Mono. FatMonounsaturated Fat | +321.4% |
| Contains more Poly. FatPolyunsaturated fat | +994.2% |
| Contains less Sat. FatSaturated Fat | -79.8% |
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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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 76kcal | 97kcal |
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| Protein | 3.52g | 2.02g |
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| Fats | 1.73g | 0.19g |
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| Net carbs | 12.23g | 20.09g |
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| Carbs | 12.23g | 21.09g |
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| Magnesium | 26mg | 5mg |
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| Calcium | 80mg | 2mg |
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| Potassium | 213mg | 10mg |
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| Iron | 1.3mg | 0.14mg |
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| Sugar | 0.05g |
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| Fiber | 1g |
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| Copper | 0.2mg | 0.049mg |
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| Zinc | 0.56mg | 0.41mg |
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| Phosphorus | 60mg | 8mg |
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| Sodium | 9mg | 5mg |
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| Vitamin E | 0.04mg |
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| Manganese | 0.404mg | 0.262mg |
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| Selenium | 10.6µg | 5.6µg |
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| Vitamin B1 | 0.02mg | 0.02mg | |
| Vitamin B2 | 0.02mg | 0.013mg |
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| Vitamin B3 | 0.1mg | 0.29mg |
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| Vitamin B5 | 0.088mg | 0.215mg |
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| Vitamin B6 | 0.115mg | 0.026mg |
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| Folate | 26µg | 1µg |
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| Choline | 2.1mg |
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| Saturated Fat | 0.193g | 0.039g |
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| Monounsaturated Fat | 0.295g | 0.07g |
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| Polyunsaturated fat | 0.755g | 0.069g |
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| Tryptophan | 0.05mg | 0.023mg |
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| Threonine | 0.131mg | 0.072mg |
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| Isoleucine | 0.159mg | 0.087mg |
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| Leucine | 0.244mg | 0.167mg |
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| Lysine | 0.212mg | 0.073mg |
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| Methionine | 0.041mg | 0.047mg |
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| Phenylalanine | 0.157mg | 0.108mg |
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| Valine | 0.162mg | 0.123mg |
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| Histidine | 0.093mg | 0.047mg |
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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%
3%
Minerals Daily Need Coverage Score
33%
11%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 98)
Which food is cheaper?
Okara is cheaper (difference - $1)
Which food is richer in minerals?
Okara is relatively richer in minerals
Which food contains less Sodium?
Glutinous rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Glutinous rice is lower in Saturated Fat (difference - 0.154g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.