Okara vs. Rice — In-Depth Nutrition Comparison
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A recap on 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
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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
+700%
Contains
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Magnesium
+116.7%
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Phosphorus
+39.5%
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Potassium
+508.6%
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Zinc
+14.3%
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Copper
+189.9%
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Selenium
+41.3%
Contains
less
Sodium
-88.9%
Contains
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Manganese
+16.8%
Equal in Iron - 1.2
Contains
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Calcium
+700%
Contains
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Magnesium
+116.7%
Contains
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Phosphorus
+39.5%
Contains
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Potassium
+508.6%
Contains
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Zinc
+14.3%
Contains
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Copper
+189.9%
Contains
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Selenium
+41.3%
Contains
less
Sodium
-88.9%
Contains
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Manganese
+16.8%
Equal in Iron - 1.2
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 B2
+53.8%
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Vitamin B6
+23.7%
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Vitamin B1
+715%
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Vitamin B3
+1376%
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Vitamin B5
+343.2%
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Folate
+123.1%
Contains
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Vitamin B2
+53.8%
Contains
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Vitamin B6
+23.7%
Contains
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Vitamin B1
+715%
Contains
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Vitamin B3
+1376%
Contains
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Vitamin B5
+343.2%
Contains
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Folate
+123.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+30.9%
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Fats
+517.9%
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Water
+19.3%
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Other
+109.5%
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Carbs
+130.3%
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Protein
+30.9%
Contains
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Fats
+517.9%
Contains
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Water
+19.3%
Contains
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Other
+109.5%
Contains
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Carbs
+130.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+235.2%
Contains
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Polyunsaturated fat
+893.4%
Contains
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Saturated Fat
-60.1%
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Monounsaturated Fat
+235.2%
Contains
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Polyunsaturated fat
+893.4%
Contains
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Saturated Fat
-60.1%
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 Sugar |
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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 Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.23g | 27.77g |
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| Protein | 3.52g | 2.69g |
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| Fats | 1.73g | 0.28g |
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| Carbs | 12.23g | 28.17g |
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| Calories | 76kcal | 130kcal |
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| Sugar | 0.05g |
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| Fiber | 0.4g |
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| Calcium | 80mg | 10mg |
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| Iron | 1.3mg | 1.2mg |
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| Magnesium | 26mg | 12mg |
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| Phosphorus | 60mg | 43mg |
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| Potassium | 213mg | 35mg |
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| Sodium | 9mg | 1mg |
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| Zinc | 0.56mg | 0.49mg |
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| Copper | 0.2mg | 0.069mg |
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| Manganese | 0.404mg | 0.472mg |
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| Selenium | 10.6µg | 7.5µg |
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| Vitamin E | 0.04mg |
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| Vitamin B1 | 0.02mg | 0.163mg |
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| Vitamin B2 | 0.02mg | 0.013mg |
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| Vitamin B3 | 0.1mg | 1.476mg |
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| Vitamin B5 | 0.088mg | 0.39mg |
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| Vitamin B6 | 0.115mg | 0.093mg |
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| Folate | 26µg | 58µg |
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| Tryptophan | 0.05mg | 0.031mg |
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| Threonine | 0.131mg | 0.096mg |
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| Isoleucine | 0.159mg | 0.116mg |
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| Leucine | 0.244mg | 0.222mg |
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| Lysine | 0.212mg | 0.097mg |
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| Methionine | 0.041mg | 0.063mg |
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| Phenylalanine | 0.157mg | 0.144mg |
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| Valine | 0.162mg | 0.164mg |
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| Histidine | 0.093mg | 0.063mg |
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| Saturated Fat | 0.193g | 0.077g |
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| Monounsaturated Fat | 0.295g | 0.088g |
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| Polyunsaturated fat | 0.755g | 0.076g |
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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%
13%
Minerals Daily Need Coverage Score
33%
22%
Comparison summary
Which food contains less Sodium?
Rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Rice is lower in Saturated Fat (difference - 0.116g)
Which food is richer in vitamins?
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 60)
Which food is cheaper?
Okara is cheaper (difference - $1)
Which food is richer in minerals?
Okara is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)