Okara vs. Oatmeal — In-Depth Nutrition Comparison
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Summary of differences between Okara and Oatmeal
- Okara has more Copper, and Selenium, while Oatmeal has more Iron, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin A RAE, Vitamin B6, and Manganese.
- Oatmeal covers your daily need of Iron 58% more than Okara.
- Okara contains 3 times more Copper than Oatmeal. While Okara contains 0.2mg of Copper, Oatmeal contains only 0.066mg.
These are the specific foods used in this comparison Okara and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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
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Potassium
+249.2%
Contains
less
Sodium
-81.6%
Contains
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Copper
+203%
Contains
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Selenium
+112%
Contains
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Iron
+358.5%
Contains
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Phosphorus
+28.3%
Contains
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Zinc
+10.7%
Contains
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Manganese
+38.1%
Equal in Calcium - 80
Equal in Magnesium - 26
Contains
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Potassium
+249.2%
Contains
less
Sodium
-81.6%
Contains
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Copper
+203%
Contains
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Selenium
+112%
Contains
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Iron
+358.5%
Contains
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Phosphorus
+28.3%
Contains
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Zinc
+10.7%
Contains
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Manganese
+38.1%
Equal in Calcium - 80
Equal in Magnesium - 26
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.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+1200%
Contains
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Vitamin B2
+975%
Contains
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Vitamin B3
+2925%
Contains
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Vitamin B5
+260.2%
Contains
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Vitamin B6
+152.2%
Contains
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Folate
+69.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+1200%
Contains
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Vitamin B2
+975%
Contains
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Vitamin B3
+2925%
Contains
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Vitamin B5
+260.2%
Contains
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Vitamin B6
+152.2%
Contains
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Folate
+69.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+48.5%
Contains
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Fats
+27.2%
Contains
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Other
+54.4%
Equal in Carbs - 11.67
Equal in Water - 84.03
Contains
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Protein
+48.5%
Contains
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Fats
+27.2%
Contains
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Other
+54.4%
Equal in Carbs - 11.67
Equal in Water - 84.03
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-14.6%
Contains
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Polyunsaturated fat
+77.2%
Contains
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Monounsaturated Fat
+32.5%
Contains
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Saturated Fat
-14.6%
Contains
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Polyunsaturated fat
+77.2%
Contains
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Monounsaturated Fat
+32.5%
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 12.23g | 9.97g |
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| Protein | 3.52g | 2.37g |
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| Fats | 1.73g | 1.36g |
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| Carbs | 12.23g | 11.67g |
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| Calories | 76kcal | 68kcal |
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| Starch | 10.37g |
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| Sugar | 0.46g |
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| Fiber | 1.7g |
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| Calcium | 80mg | 80mg | |
| Iron | 1.3mg | 5.96mg |
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| Magnesium | 26mg | 26mg | |
| Phosphorus | 60mg | 77mg |
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| Potassium | 213mg | 61mg |
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| Sodium | 9mg | 49mg |
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| Zinc | 0.56mg | 0.62mg |
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| Copper | 0.2mg | 0.066mg |
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| Manganese | 0.404mg | 0.558mg |
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| Selenium | 10.6µg | 5µg |
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| Vitamin A | 0IU | 433IU |
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| Vitamin A RAE | 0µg | 130µg |
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| Vitamin E | 0.07mg |
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| Vitamin B1 | 0.02mg | 0.26mg |
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| Vitamin B2 | 0.02mg | 0.215mg |
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| Vitamin B3 | 0.1mg | 3.025mg |
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| Vitamin B5 | 0.088mg | 0.317mg |
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| Vitamin B6 | 0.115mg | 0.29mg |
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| Folate | 26µg | 44µg |
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| Vitamin K | 0.4µg |
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| Tryptophan | 0.05mg | 0.04mg |
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| Threonine | 0.131mg | 0.083mg |
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| Isoleucine | 0.159mg | 0.105mg |
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| Leucine | 0.244mg | 0.2mg |
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| Lysine | 0.212mg | 0.135mg |
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| Methionine | 0.041mg | 0.04mg |
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| Phenylalanine | 0.157mg | 0.13mg |
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| Valine | 0.162mg | 0.151mg |
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| Histidine | 0.093mg | 0.057mg |
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| Trans Fat | 0g | 0.003g |
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| Saturated Fat | 0.193g | 0.226g |
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| Monounsaturated Fat | 0.295g | 0.391g |
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| Polyunsaturated fat | 0.755g | 0.426g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
27%
Minerals Daily Need Coverage Score
33%
45%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Okara contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Okara is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 79)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.