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Okara vs. Rice — In-Depth Nutrition Comparison

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A recap on the differences between okara and rice

  • Okara has more copper, calcium, selenium, potassium, and polyunsaturated fat; however, rice is higher in vitamin B1, vitamin B3, folate, and vitamin B5.
  • Okara covers your daily copper needs 15% more than rice.
  • Rice contains 10 times less polyunsaturated fat than okara. Okara contains 0.755g of polyunsaturated fat, while rice contains 0.076g.

Food varieties used in this article are Okara and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Okara vs Rice 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
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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +508.6%
Contains more CopperCopper +189.9%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +39.5%
Contains more SeleniumSelenium +41.3%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +16.8%
~equal in Iron ~1.2mg

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Rice
Rice
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B6Vitamin B6 +23.7%
Contains more Vitamin B1Vitamin B1 +715%
Contains more Vitamin B3Vitamin B3 +1376%
Contains more Vitamin B5Vitamin B5 +343.2%
Contains more FolateFolate +123.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Okara Rice DV% diff.
Copper 0.2mg 0.069mg 15%
Vitamin B1 0.02mg 0.163mg 12%
Vitamin B3 0.1mg 1.476mg 9%
Folate 26µg 58µg 8%
Calcium 80mg 10mg 7%
Selenium 10.6µg 7.5µg 6%
Vitamin B5 0.088mg 0.39mg 6%
Carbs 12.23g 28.17g 5%
Potassium 213mg 35mg 5%
Polyunsaturated fat 0.755g 0.076g 5%
Calories 76kcal 130kcal 3%
Magnesium 26mg 12mg 3%
Manganese 0.404mg 0.472mg 3%
Protein 3.52g 2.69g 2%
Fats 1.73g 0.28g 2%
Fiber 0.4g 2%
Phosphorus 60mg 43mg 2%
Vitamin B6 0.115mg 0.093mg 2%
Iron 1.3mg 1.2mg 1%
Zinc 0.56mg 0.49mg 1%
Vitamin B2 0.02mg 0.013mg 1%
Saturated fat 0.193g 0.077g 1%
Monounsaturated fat 0.295g 0.088g 1%
Protein per 100 calories 4.6g 2.1g N/A
Calories per 10 g protein 216kcal 483kcal N/A
Weight per 100 calories 132g 77g N/A
Net carbs 12.23g 27.77g N/A
Sugar 0.05g N/A
Sodium 9mg 1mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.05mg 0.031mg 0%
Threonine 0.131mg 0.096mg 0%
Isoleucine 0.159mg 0.116mg 0%
Leucine 0.244mg 0.222mg 0%
Lysine 0.212mg 0.097mg 0%
Methionine 0.041mg 0.063mg 0%
Phenylalanine 0.157mg 0.144mg 0%
Valine 0.162mg 0.164mg 0%
Histidine 0.093mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
4
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +30.9%
Contains more FatsFats +517.9%
Contains more WaterWater +19.3%
Contains more OtherOther +109.5%
Contains more CarbsCarbs +130.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +235.2%
Contains more Poly. FatPolyunsaturated fat +893.4%
Contains less Sat. FatSaturated fat -60.1%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.