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  6. Okara vs. Oats

Okara vs. Oats — In-Depth Nutrition Comparison

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How are okara and oats different?

  • Oats are higher than okara in manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, vitamin B5, vitamin B2, and folate.
  • Oats cover your daily need for manganese, 196% more than okara.

Okara and Oats types were used in this article.

Infographic

Okara vs Oats 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
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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +48.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +101.4%
Contains more IronIron +263.1%
Contains more CopperCopper +213%
Contains more ZincZinc +608.9%
Contains more PhosphorusPhosphorus +771.7%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +1116.8%

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.
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%
Oats
Oats
5
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% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin B1Vitamin B1 +3715%
Contains more Vitamin B2Vitamin B2 +595%
Contains more Vitamin B3Vitamin B3 +861%
Contains more Vitamin B5Vitamin B5 +1433%
Contains more FolateFolate +115.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Okara Oats DV% diff.
Manganese 0.404mg 4.916mg 196%
Phosphorus 60mg 523mg 66%
Vitamin B1 0.02mg 0.763mg 62%
Copper 0.2mg 0.626mg 47%
Iron 1.3mg 4.72mg 43%
Fiber 10.6g 42%
Magnesium 26mg 177mg 36%
Zinc 0.56mg 3.97mg 31%
Protein 3.52g 16.89g 27%
Vitamin B5 0.088mg 1.349mg 25%
Selenium 10.6µg 19%
Carbs 12.23g 66.27g 18%
Calories 76kcal 389kcal 16%
Polyunsaturated fat 0.755g 2.535g 12%
Vitamin B2 0.02mg 0.139mg 9%
Fats 1.73g 6.9g 8%
Folate 26µg 56µg 8%
Potassium 213mg 429mg 6%
Vitamin B3 0.1mg 0.961mg 5%
Saturated fat 0.193g 1.217g 5%
Monounsaturated fat 0.295g 2.178g 5%
Calcium 80mg 54mg 3%
Protein per 100 calories 4.6g 4.3g N/A
Calories per 10 g protein 216kcal 230kcal N/A
Weight per 100 calories 132g 26g N/A
Unsaturated / Saturated Fat ratio 5.4 3.9 N/A
Net carbs 12.23g 55.67g N/A
Sodium 9mg 2mg 0%
Vitamin B6 0.115mg 0.119mg 0%
Tryptophan 0.05mg 0.234mg 0%
Threonine 0.131mg 0.575mg 0%
Isoleucine 0.159mg 0.694mg 0%
Leucine 0.244mg 1.284mg 0%
Lysine 0.212mg 0.701mg 0%
Methionine 0.041mg 0.312mg 0%
Phenylalanine 0.157mg 0.895mg 0%
Valine 0.162mg 0.937mg 0%
Histidine 0.093mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +893.2%
Contains more ProteinProtein +379.8%
Contains more FatsFats +298.8%
Contains more CarbsCarbs +441.9%
Contains more OtherOther +95.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -84.1%
Contains more Mono. FatMonounsaturated fat +638.3%
Contains more Poly. FatPolyunsaturated fat +235.8%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.