Okara vs. Porridge — In-Depth Nutrition Comparison
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Summary of differences between okara and porridge
- Okara has more copper, manganese, selenium, vitamin B6, phosphorus, potassium, magnesium, and polyunsaturated fat, while porridge has more iron.
- Porridge covers your daily need for iron, 31% more than okara.
These are the specific foods used in this comparison Okara and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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 more MagnesiumMagnesium | +420% |
| Contains more PotassiumPotassium | +1231.3% |
| Contains more CopperCopper | +400% |
| Contains more ZincZinc | +330.8% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +278.6% |
| Contains more IronIron | +187.7% |
| Contains less SodiumSodium | -33.3% |
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.
| Contains more Vitamin B5Vitamin B5 | +23.9% |
| Contains more Vitamin B6Vitamin B6 | +784.6% |
| Contains more FolateFolate | +116.7% |
| Contains more Vitamin B1Vitamin B1 | +175% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +420% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.3mg | 3.74mg | 31% |
| Copper | 0.2mg | 0.04mg | 18% |
| Manganese | 0.404mg | 0mg | 18% |
| Selenium | 10.6µg | 2.8µg | 14% |
| Vitamin B6 | 0.115mg | 0.013mg | 8% |
| Potassium | 213mg | 16mg | 6% |
| Phosphorus | 60mg | 15mg | 6% |
| Magnesium | 26mg | 5mg | 5% |
| Protein | 3.52g | 1.44g | 4% |
| Zinc | 0.56mg | 0.13mg | 4% |
| Folate | 26µg | 12µg | 4% |
| Polyunsaturated fat | 0.755g | 0.114g | 4% |
| Vitamin B1 | 0.02mg | 0.055mg | 3% |
| Vitamin B3 | 0.1mg | 0.52mg | 3% |
| Fats | 1.73g | 0.21g | 2% |
| Fiber | 0.5g | 2% | |
| Calories | 76kcal | 50kcal | 1% |
| Carbs | 12.23g | 10.52g | 1% |
| Calcium | 80mg | 87mg | 1% |
| Saturated fat | 0.193g | 0.033g | 1% |
| Monounsaturated fat | 0.295g | 0.028g | 1% |
| Net carbs | 12.23g | 10.02g | N/A |
| Sugar | 0.03g | N/A | |
| Sodium | 9mg | 6mg | 0% |
| Vitamin E | 0.02mg | 0% | |
| Vitamin B2 | 0.02mg | 0.025mg | 0% |
| Vitamin B5 | 0.088mg | 0.071mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.05mg | 0.02mg | 0% |
| Threonine | 0.131mg | 0.045mg | 0% |
| Isoleucine | 0.159mg | 0.063mg | 0% |
| Leucine | 0.244mg | 0.11mg | 0% |
| Lysine | 0.212mg | 0.037mg | 0% |
| Methionine | 0.041mg | 0.027mg | 0% |
| Phenylalanine | 0.157mg | 0.078mg | 0% |
| Valine | 0.162mg | 0.07mg | 0% |
| Histidine | 0.093mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +144.4% |
| Contains more FatsFats | +723.8% |
| Contains more CarbsCarbs | +16.3% |
| Contains more OtherOther | +300% |
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +953.6% |
| Contains more Poly. FatPolyunsaturated fat | +562.3% |
| Contains less Sat. FatSaturated fat | -82.9% |
