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  6. Okara vs. Lentil

Okara vs. Lentil — In-Depth Nutrition Comparison

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Significant differences between okara and lentil

  • Okara is richer in selenium and calcium, while lentil is higher in folate, iron, phosphorus, protein, vitamin B1, vitamin B5, zinc, and vitamin B3.
  • Lentil covers your daily folate needs 39% more than okara.
  • Okara has 4 times more calcium than lentil. Okara has 80mg of calcium, while lentil has 19mg.

Specific food types used in this comparison are Okara and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Okara vs Lentil 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
2
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%
Lentil
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more CalciumCalcium +321.1%
Contains more SeleniumSelenium +278.6%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +73.2%
Contains more IronIron +156.2%
Contains more CopperCopper +25.5%
Contains more ZincZinc +126.8%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +22.3%

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
0
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%
Lentil
Lentil
9
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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +745%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +960%
Contains more Vitamin B5Vitamin B5 +625%
Contains more Vitamin B6Vitamin B6 +54.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +596.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Lentil DV% diff.
Folate 26µg 181µg 39%
Fiber 7.9g 32%
Iron 1.3mg 3.33mg 25%
Phosphorus 60mg 180mg 17%
Selenium 10.6µg 2.8µg 14%
Vitamin B1 0.02mg 0.169mg 12%
Protein 3.52g 9.02g 11%
Vitamin B5 0.088mg 0.638mg 11%
Calcium 80mg 19mg 6%
Copper 0.2mg 0.251mg 6%
Zinc 0.56mg 1.27mg 6%
Vitamin B3 0.1mg 1.06mg 6%
Choline 32.7mg 6%
Potassium 213mg 369mg 5%
Vitamin B6 0.115mg 0.178mg 5%
Manganese 0.404mg 0.494mg 4%
Vitamin B2 0.02mg 0.073mg 4%
Polyunsaturated fat 0.755g 0.175g 4%
Carbs 12.23g 20.13g 3%
Calories 76kcal 116kcal 2%
Fats 1.73g 0.38g 2%
Vitamin C 0mg 1.5mg 2%
Magnesium 26mg 36mg 2%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Saturated fat 0.193g 0.053g 1%
Monounsaturated fat 0.295g 0.064g 1%
Protein per 100 calories 4.6g 7.8g N/A
Calories per 10 g protein 216kcal 129kcal N/A
Weight per 100 calories 132g 86g N/A
Net carbs 12.23g 12.23g N/A
Sugar 1.8g N/A
Sodium 9mg 2mg 0%
Tryptophan 0.05mg 0.081mg 0%
Threonine 0.131mg 0.323mg 0%
Isoleucine 0.159mg 0.39mg 0%
Leucine 0.244mg 0.654mg 0%
Lysine 0.212mg 0.63mg 0%
Methionine 0.041mg 0.077mg 0%
Phenylalanine 0.157mg 0.445mg 0%
Valine 0.162mg 0.448mg 0%
Histidine 0.093mg 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more FatsFats +355.3%
Contains more WaterWater +17.2%
Contains more ProteinProtein +156.3%
Contains more CarbsCarbs +64.6%

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
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +360.9%
Contains more Poly. FatPolyunsaturated fat +331.4%
Contains less Sat. FatSaturated fat -72.5%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.