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Okara vs. Hummus — In-Depth Nutrition Comparison

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How are okara and hummus different?

  • Okara is richer in selenium, while hummus is higher in copper, phosphorus, manganese, folate, iron, vitamin B1, zinc, and magnesium.
  • Hummus covers your daily need for copper, 36% more than okara.
  • Okara contains 4 times more selenium than hummus. Okara contains 10.6µg of selenium, while hummus contains 2.6µg.
  • Okara is lower in sodium.

Okara and Hummus, commercial types were used in this article.

Infographic

Okara vs Hummus infographic
Infographic link

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.
Okara
3
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%
Hummus
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more CalciumCalcium +110.5%
Contains less SodiumSodium -97.6%
Contains more SeleniumSelenium +307.7%
Contains more MagnesiumMagnesium +173.1%
Contains more IronIron +87.7%
Contains more CopperCopper +163.5%
Contains more ZincZinc +226.8%
Contains more PhosphorusPhosphorus +193.3%
Contains more ManganeseManganese +91.3%
~equal in Potassium ~228mg

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.
Okara
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Hummus
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +482%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +73.9%
Contains more FolateFolate +219.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
1
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more WaterWater +22.6%
Contains more ProteinProtein +124.4%
Contains more FatsFats +454.9%
Contains more CarbsCarbs +16.8%
Contains more OtherOther +84.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
1
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated fat -86.6%
Contains more Mono. FatMonounsaturated fat +1269.2%
Contains more Poly. FatPolyunsaturated fat +378.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okara Hummus
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Okara Hummus DV% diff.
Copper 0.2mg 0.527mg 36%
Fiber 6g 24%
Polyunsaturated fat 0.755g 3.613g 19%
Phosphorus 60mg 176mg 17%
Manganese 0.404mg 0.773mg 16%
Sodium 9mg 379mg 16%
Selenium 10.6µg 2.6µg 15%
Folate 26µg 83µg 14%
Iron 1.3mg 2.44mg 14%
Vitamin B1 0.02mg 0.18mg 13%
Zinc 0.56mg 1.83mg 12%
Fats 1.73g 9.6g 12%
Magnesium 26mg 71mg 11%
Monounsaturated fat 0.295g 4.039g 9%
Protein 3.52g 7.9g 9%
Vitamin B6 0.115mg 0.2mg 7%
Saturated fat 0.193g 1.437g 6%
Calories 76kcal 166kcal 5%
Calcium 80mg 38mg 4%
Vitamin B2 0.02mg 0.064mg 3%
Vitamin B3 0.1mg 0.582mg 3%
Vitamin B5 0.088mg 0.132mg 1%
Carbs 12.23g 14.29g 1%
Net carbs 12.23g 8.29g N/A
Potassium 213mg 228mg 0%
Tryptophan 0.05mg 0%
Threonine 0.131mg 0%
Isoleucine 0.159mg 0%
Leucine 0.244mg 0%
Lysine 0.212mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.157mg 0%
Valine 0.162mg 0%
Histidine 0.093mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Okara
14%
Hummus
Minerals Daily Need Coverage Score
33%
Okara
64%
Hummus

Comparison summary

Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 370mg)
Which food is lower in Saturated fat?
Okara
Okara is lower in Saturated fat (difference - 1.244g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 6)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.5)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.