Okara vs. Groat — In-Depth Nutrition Comparison
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How are okara and groat different?
- Groat is higher than okara in copper, magnesium, vitamin B3, phosphorus, manganese, vitamin B2, vitamin B5, zinc, iron, and vitamin B6.
- Groat covers your daily need for copper, 100% more than okara.
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 CalciumCalcium | +344.4% |
| Contains more SeleniumSelenium | +27.7% |
| Contains more MagnesiumMagnesium | +788.5% |
| Contains more PotassiumPotassium | +116% |
| Contains more IronIron | +69.2% |
| Contains more CopperCopper | +450% |
| Contains more ZincZinc | +328.6% |
| Contains more PhosphorusPhosphorus | +478.3% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +221.8% |
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 B1Vitamin B1 | +405% |
| Contains more Vitamin B2Vitamin B2 | +2025% |
| Contains more Vitamin B3Vitamin B3 | +6920% |
| Contains more Vitamin B5Vitamin B5 | +1301.1% |
| Contains more Vitamin B6Vitamin B6 | +82.6% |
| Contains more FolateFolate | +15.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.2mg | 1.1mg | 100% |
| Magnesium | 26mg | 231mg | 49% |
| Vitamin B3 | 0.1mg | 7.02mg | 43% |
| Phosphorus | 60mg | 347mg | 41% |
| Fiber | 10g | 40% | |
| Manganese | 0.404mg | 1.3mg | 39% |
| Vitamin B2 | 0.02mg | 0.425mg | 31% |
| Vitamin B5 | 0.088mg | 1.233mg | 23% |
| Carbs | 12.23g | 71.5g | 20% |
| Protein | 3.52g | 13.25g | 19% |
| Zinc | 0.56mg | 2.4mg | 17% |
| Calories | 76kcal | 343kcal | 13% |
| Iron | 1.3mg | 2.2mg | 11% |
| Potassium | 213mg | 460mg | 7% |
| Vitamin B1 | 0.02mg | 0.101mg | 7% |
| Vitamin B6 | 0.115mg | 0.21mg | 7% |
| Calcium | 80mg | 18mg | 6% |
| Selenium | 10.6µg | 8.3µg | 4% |
| Fats | 1.73g | 3.4g | 3% |
| Saturated fat | 0.193g | 0.741g | 2% |
| Polyunsaturated fat | 0.755g | 1.039g | 2% |
| Monounsaturated fat | 0.295g | 1.04g | 2% |
| Folate | 26µg | 30µg | 1% |
| Net carbs | 12.23g | 61.5g | N/A |
| Sodium | 9mg | 1mg | 0% |
| Tryptophan | 0.05mg | 0.192mg | 0% |
| Threonine | 0.131mg | 0.506mg | 0% |
| Isoleucine | 0.159mg | 0.498mg | 0% |
| Leucine | 0.244mg | 0.832mg | 0% |
| Lysine | 0.212mg | 0.672mg | 0% |
| Methionine | 0.041mg | 0.172mg | 0% |
| Phenylalanine | 0.157mg | 0.52mg | 0% |
| Valine | 0.162mg | 0.678mg | 0% |
| Histidine | 0.093mg | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +737.3% |
| Contains more ProteinProtein | +276.4% |
| Contains more FatsFats | +96.5% |
| Contains more CarbsCarbs | +484.6% |
| Contains more OtherOther | +138.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74% |
| Contains more Mono. FatMonounsaturated fat | +252.5% |
| Contains more Poly. FatPolyunsaturated fat | +37.6% |
