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 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% |
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 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated Fat | +235.2% |
| Contains more Poly. FatPolyunsaturated fat | +893.4% |
| Contains less Sat. FatSaturated 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 |
| Calories | 76kcal | 130kcal |
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| Protein | 3.52g | 2.69g |
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| Fats | 1.73g | 0.28g |
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| Net carbs | 12.23g | 27.77g |
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| Carbs | 12.23g | 28.17g |
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| Magnesium | 26mg | 12mg |
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| Calcium | 80mg | 10mg |
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| Potassium | 213mg | 35mg |
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| Iron | 1.3mg | 1.2mg |
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| Sugar | 0.05g |
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| Fiber | 0.4g |
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| Copper | 0.2mg | 0.069mg |
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| Zinc | 0.56mg | 0.49mg |
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| Phosphorus | 60mg | 43mg |
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| Sodium | 9mg | 1mg |
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| Vitamin E | 0.04mg |
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| Manganese | 0.404mg | 0.472mg |
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| Selenium | 10.6µg | 7.5µg |
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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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| Choline | 2.1mg |
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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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| 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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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%
12%
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)