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  6. Okara vs. Glutinous rice

Okara vs. Glutinous rice — In-Depth Nutrition Comparison

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A recap on the 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

Okara vs Glutinous rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Okara
Okara
9
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Okara
Okara
3
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% 0.8% 5% 3% 5.4% 13% 6% 0% 0% 0.75%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B6Vitamin B6 +342.3%
Contains more FolateFolate +2500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +190%
Contains more Vitamin B5Vitamin B5 +144.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.02mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Okara Glutinous rice DV% diff.
Copper 0.2mg 0.049mg 17%
Iron 1.3mg 0.14mg 15%
Selenium 10.6µg 5.6µg 9%
Calcium 80mg 2mg 8%
Phosphorus 60mg 8mg 7%
Vitamin B6 0.115mg 0.026mg 7%
Potassium 213mg 10mg 6%
Manganese 0.404mg 0.262mg 6%
Folate 26µg 1µg 6%
Magnesium 26mg 5mg 5%
Polyunsaturated fat 0.755g 0.069g 5%
Fiber 1g 4%
Protein 3.52g 2.02g 3%
Carbs 12.23g 21.09g 3%
Vitamin B5 0.088mg 0.215mg 3%
Fats 1.73g 0.19g 2%
Calories 76kcal 97kcal 1%
Zinc 0.56mg 0.41mg 1%
Vitamin B2 0.02mg 0.013mg 1%
Vitamin B3 0.1mg 0.29mg 1%
Saturated fat 0.193g 0.039g 1%
Monounsaturated fat 0.295g 0.07g 1%
Protein per 100 calories 4.6g 2.1g N/A
Calories per 10 g protein 216kcal 480kcal N/A
Weight per 100 calories 132g 103g N/A
Net carbs 12.23g 20.09g N/A
Sugar 0.05g N/A
Sodium 9mg 5mg 0%
Vitamin E 0.04mg 0%
Vitamin B1 0.02mg 0.02mg 0%
Choline 2.1mg 0%
Tryptophan 0.05mg 0.023mg 0%
Threonine 0.131mg 0.072mg 0%
Isoleucine 0.159mg 0.087mg 0%
Leucine 0.244mg 0.167mg 0%
Lysine 0.212mg 0.073mg 0%
Methionine 0.041mg 0.047mg 0%
Phenylalanine 0.157mg 0.108mg 0%
Valine 0.162mg 0.123mg 0%
Histidine 0.093mg 0.047mg 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
2% 21% 77%
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 CarbsCarbs +72.4%
~equal in Water ~76.63g

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
22% 39% 39%
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%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.