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% |
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% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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%
31%
Minerals Daily Need Coverage Score
33%
109%
Comparison summary
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 0.548g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 54)
Which food is cheaper?
Okara is cheaper (difference - $2.6)
Which food contains less Sodium?
Groat contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)