Okara vs. Pasta — In-Depth Nutrition Comparison
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The main differences between Okara and Pasta
- Okara has more Copper, Manganese, Calcium, and Vitamin B6, however, Pasta has more Vitamin B1, Vitamin B2, Folate, Vitamin B12, and Vitamin B3.
- Daily need coverage for Vitamin B1 from Pasta is 16% higher.
- Pasta has 13 times less Calcium than Okara. Okara has 80mg of Calcium, while Pasta has 6mg.
Food types used in this article are Okara and Pasta, fresh-refrigerated, plain, cooked.
Infographic
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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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Calcium
+1233.3%
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Iron
+14%
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Magnesium
+44.4%
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Potassium
+787.5%
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Copper
+115.1%
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Manganese
+80.4%
Contains
less
Sodium
-33.3%
Equal in Phosphorus - 63
Equal in Zinc - 0.56
Contains
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Calcium
+1233.3%
Contains
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Iron
+14%
Contains
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Magnesium
+44.4%
Contains
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Potassium
+787.5%
Contains
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Copper
+115.1%
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Manganese
+80.4%
Contains
less
Sodium
-33.3%
Equal in Phosphorus - 63
Equal in Zinc - 0.56
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 B6
+238.2%
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Vitamin A
+∞%
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Vitamin B1
+945%
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Vitamin B2
+650%
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Vitamin B3
+892%
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Vitamin B5
+108%
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Folate
+146.2%
Contains
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Vitamin B12
+∞%
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Vitamin B6
+238.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+945%
Contains
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Vitamin B2
+650%
Contains
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Vitamin B3
+892%
Contains
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Vitamin B5
+108%
Contains
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Folate
+146.2%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+64.8%
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Water
+19.1%
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Other
+183.9%
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Protein
+46.3%
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Carbs
+103.8%
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Fats
+64.8%
Contains
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Water
+19.1%
Contains
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Other
+183.9%
Contains
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Protein
+46.3%
Contains
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Carbs
+103.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+137.9%
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Polyunsaturated fat
+76%
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Saturated Fat
-22.3%
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Monounsaturated Fat
+137.9%
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Polyunsaturated fat
+76%
Contains
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Saturated Fat
-22.3%
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 Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.23g | 24.93g |
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| Protein | 3.52g | 5.15g |
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| Fats | 1.73g | 1.05g |
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| Carbs | 12.23g | 24.93g |
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| Calories | 76kcal | 131kcal |
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| Calcium | 80mg | 6mg |
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| Iron | 1.3mg | 1.14mg |
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| Magnesium | 26mg | 18mg |
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| Phosphorus | 60mg | 63mg |
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| Potassium | 213mg | 24mg |
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| Sodium | 9mg | 6mg |
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| Zinc | 0.56mg | 0.56mg | |
| Copper | 0.2mg | 0.093mg |
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| Manganese | 0.404mg | 0.224mg |
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| Selenium | 10.6µg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A RAE | 0µg | 6µg |
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| Vitamin B1 | 0.02mg | 0.209mg |
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| Vitamin B2 | 0.02mg | 0.15mg |
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| Vitamin B3 | 0.1mg | 0.992mg |
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| Vitamin B5 | 0.088mg | 0.183mg |
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| Vitamin B6 | 0.115mg | 0.034mg |
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| Folate | 26µg | 64µg |
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| Vitamin B12 | 0µg | 0.14µg |
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| Tryptophan | 0.05mg | 0.065mg |
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| Threonine | 0.131mg | 0.134mg |
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| Isoleucine | 0.159mg | 0.197mg |
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| Leucine | 0.244mg | 0.348mg |
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| Lysine | 0.212mg | 0.097mg |
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| Methionine | 0.041mg | 0.079mg |
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| Phenylalanine | 0.157mg | 0.247mg |
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| Valine | 0.162mg | 0.217mg |
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| Histidine | 0.093mg | 0.103mg |
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| Cholesterol | 0mg | 33mg |
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| Saturated Fat | 0.193g | 0.15g |
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| Monounsaturated Fat | 0.295g | 0.124g |
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| Polyunsaturated fat | 0.755g | 0.429g |
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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%
16%
Minerals Daily Need Coverage Score
33%
16%
Comparison summary
Which food contains less Sodium?
Pasta contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pasta is lower in Saturated Fat (difference - 0.043g)
Which food is richer in vitamins?
Pasta is relatively richer in vitamins
Which food is lower in Cholesterol?
Okara is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 49)
Which food is cheaper?
Okara is cheaper (difference - $3)
Which food is richer in minerals?
Okara is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)