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  6. Okara vs. Porridge

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 of 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

Okara vs Porridge 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
7
:
3
Porridge
Porridge
Contains more Magnesium +420%
Contains more Phosphorus +300%
Contains more Potassium +1231.3%
Contains more Zinc +330.8%
Contains more Copper +400%
Contains more Manganese +∞%
Contains more Selenium +278.6%
Contains more Iron +187.7%
Contains less Sodium -33.3%
Equal in Calcium - 87
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +420%
Contains more Phosphorus +300%
Contains more Potassium +1231.3%
Contains more Zinc +330.8%
Contains more Copper +400%
Contains more Manganese +∞%
Contains more Selenium +278.6%
Contains more Iron +187.7%
Contains less Sodium -33.3%
Equal in Calcium - 87

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
3
:
5
Porridge
Porridge
Contains more Vitamin B5 +23.9%
Contains more Vitamin B6 +784.6%
Contains more Folate +116.7%
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +420%
Okara
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin B5 +23.9%
Contains more Vitamin B6 +784.6%
Contains more Folate +116.7%
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +420%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
4
:
1
Porridge
Porridge
Contains more Protein +144.4%
Contains more Fats +723.8%
Contains more Carbs +16.3%
Contains more Other +300%
Equal in Water - 87.61
Okara
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +144.4%
Contains more Fats +723.8%
Contains more Carbs +16.3%
Contains more Other +300%
Equal in Water - 87.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +953.6%
Contains more Polyunsaturated fat +562.3%
Contains less Saturated Fat -82.9%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +953.6%
Contains more Polyunsaturated fat +562.3%
Contains less Saturated Fat -82.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okara Porridge
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okara Porridge Opinion
Net carbs 12.23g 10.02g Okara
Protein 3.52g 1.44g Okara
Fats 1.73g 0.21g Okara
Carbs 12.23g 10.52g Okara
Calories 76kcal 50kcal Okara
Sugar 0.03g Okara
Fiber 0.5g Porridge
Calcium 80mg 87mg Porridge
Iron 1.3mg 3.74mg Porridge
Magnesium 26mg 5mg Okara
Phosphorus 60mg 15mg Okara
Potassium 213mg 16mg Okara
Sodium 9mg 6mg Porridge
Zinc 0.56mg 0.13mg Okara
Copper 0.2mg 0.04mg Okara
Manganese 0.404mg 0mg Okara
Selenium 10.6µg 2.8µg Okara
Vitamin E 0.02mg Porridge
Vitamin B1 0.02mg 0.055mg Porridge
Vitamin B2 0.02mg 0.025mg Porridge
Vitamin B3 0.1mg 0.52mg Porridge
Vitamin B5 0.088mg 0.071mg Okara
Vitamin B6 0.115mg 0.013mg Okara
Folate 26µg 12µg Okara
Vitamin K 0.1µg Porridge
Tryptophan 0.05mg 0.02mg Okara
Threonine 0.131mg 0.045mg Okara
Isoleucine 0.159mg 0.063mg Okara
Leucine 0.244mg 0.11mg Okara
Lysine 0.212mg 0.037mg Okara
Methionine 0.041mg 0.027mg Okara
Phenylalanine 0.157mg 0.078mg Okara
Valine 0.162mg 0.07mg Okara
Histidine 0.093mg 0.033mg Okara
Saturated Fat 0.193g 0.033g Porridge
Monounsaturated Fat 0.295g 0.028g Okara
Polyunsaturated fat 0.755g 0.114g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Porridge
Minerals Daily Need Coverage Score
33%
Okara
21%
Porridge

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.16g)
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Okara
Okara is relatively richer in minerals
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 vitamins?
?
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.

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.