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  6. Okara vs. Oat

Okara vs. Oat — In-Depth Nutrition Comparison

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How are Okara and Oat different?

  • Oat is higher than Okara in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Vitamin B5, Vitamin B2, and Folate.
  • Oat covers your daily need of Manganese 196% more than Okara.

Okara and Oats types were used in this article.

Infographic

Okara vs Oat 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%
Oat
Oat
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 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%
Oat
Oat
5
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% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Oat
Oat
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
Oat
Oat
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okara Oat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium 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 Oat Opinion
Calories 76kcal 389kcal Oat
Protein 3.52g 16.89g Oat
Fats 1.73g 6.9g Oat
Net carbs 12.23g 55.67g Oat
Carbs 12.23g 66.27g Oat
Magnesium 26mg 177mg Oat
Calcium 80mg 54mg Okara
Potassium 213mg 429mg Oat
Iron 1.3mg 4.72mg Oat
Fiber 10.6g Oat
Copper 0.2mg 0.626mg Oat
Zinc 0.56mg 3.97mg Oat
Phosphorus 60mg 523mg Oat
Sodium 9mg 2mg Oat
Manganese 0.404mg 4.916mg Oat
Selenium 10.6µg Okara
Vitamin B1 0.02mg 0.763mg Oat
Vitamin B2 0.02mg 0.139mg Oat
Vitamin B3 0.1mg 0.961mg Oat
Vitamin B5 0.088mg 1.349mg Oat
Vitamin B6 0.115mg 0.119mg Oat
Folate 26µg 56µg Oat
Saturated Fat 0.193g 1.217g Okara
Monounsaturated Fat 0.295g 2.178g Oat
Polyunsaturated fat 0.755g 2.535g Oat
Tryptophan 0.05mg 0.234mg Oat
Threonine 0.131mg 0.575mg Oat
Isoleucine 0.159mg 0.694mg Oat
Leucine 0.244mg 1.284mg Oat
Lysine 0.212mg 0.701mg Oat
Methionine 0.041mg 0.312mg Oat
Phenylalanine 0.157mg 0.895mg Oat
Valine 0.162mg 0.937mg Oat
Histidine 0.093mg 0.405mg Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Oat
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
30%
Oat
Minerals Daily Need Coverage Score
33%
Okara
154%
Oat

Comparison summary

Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 1.024g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 59)
Which food is cheaper?
Okara
Okara is cheaper (difference - $0.6)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat 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. Oat - 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.