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
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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% |
~equal in
Vitamin D
~0µg
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% |
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 76kcal | 50kcal |
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| Protein | 3.52g | 1.44g |
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| Fats | 1.73g | 0.21g |
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| Net carbs | 12.23g | 10.02g |
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| Carbs | 12.23g | 10.52g |
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| Magnesium | 26mg | 5mg |
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| Calcium | 80mg | 87mg |
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| Potassium | 213mg | 16mg |
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| Iron | 1.3mg | 3.74mg |
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| Sugar | 0.03g |
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| Fiber | 0.5g |
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| Copper | 0.2mg | 0.04mg |
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| Zinc | 0.56mg | 0.13mg |
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| Phosphorus | 60mg | 15mg |
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| Sodium | 9mg | 6mg |
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| Vitamin E | 0.02mg |
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| Manganese | 0.404mg | 0mg |
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| Selenium | 10.6µg | 2.8µg |
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| Vitamin B1 | 0.02mg | 0.055mg |
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| Vitamin B2 | 0.02mg | 0.025mg |
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| Vitamin B3 | 0.1mg | 0.52mg |
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| Vitamin B5 | 0.088mg | 0.071mg |
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| Vitamin B6 | 0.115mg | 0.013mg |
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| Vitamin K | 0.1µg |
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| Folate | 26µg | 12µg |
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| Saturated Fat | 0.193g | 0.033g |
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| Monounsaturated Fat | 0.295g | 0.028g |
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| Polyunsaturated fat | 0.755g | 0.114g |
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| Tryptophan | 0.05mg | 0.02mg |
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| Threonine | 0.131mg | 0.045mg |
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| Isoleucine | 0.159mg | 0.063mg |
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| Leucine | 0.244mg | 0.11mg |
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| Lysine | 0.212mg | 0.037mg |
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| Methionine | 0.041mg | 0.027mg |
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| Phenylalanine | 0.157mg | 0.078mg |
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| Valine | 0.162mg | 0.07mg |
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| Histidine | 0.093mg | 0.033mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
4%
Minerals Daily Need Coverage Score
33%
21%
Comparison summary
Which food contains less Sodium?
Porridge contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Porridge is lower in Saturated Fat (difference - 0.16g)
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 66)
Which food is richer in minerals?
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.