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  6. Okara vs. Brown rice

Okara vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between okara and brown rice?

  • Okara is higher in copper, iron, selenium, and calcium, yet brown rice is higher in manganese, vitamin B3, vitamin B1, phosphorus, and vitamin B5.
  • Brown rice's daily need coverage for manganese is 25% more.
  • Okara has 27 times more calcium than brown rice. While okara has 80mg of calcium, brown rice has only 3mg.

We used Okara and Rice, brown, long-grain, cooked types in this article.

Infographic

Okara vs Brown 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +147.7%
Contains more IronIron +132.1%
Contains more CopperCopper +88.7%
Contains more SeleniumSelenium +82.8%
Contains more MagnesiumMagnesium +50%
Contains more ZincZinc +26.8%
Contains more PhosphorusPhosphorus +71.7%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +141.1%

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more FolateFolate +188.9%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B2Vitamin B2 +245%
Contains more Vitamin B3Vitamin B3 +2461%
Contains more Vitamin B5Vitamin B5 +331.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Brown rice DV% diff.
Manganese 0.404mg 0.974mg 25%
Vitamin B3 0.1mg 2.561mg 15%
Vitamin B1 0.02mg 0.178mg 13%
Copper 0.2mg 0.106mg 10%
Starch 24.79g 10%
Selenium 10.6µg 5.8µg 9%
Iron 1.3mg 0.56mg 9%
Calcium 80mg 3mg 8%
Phosphorus 60mg 103mg 6%
Vitamin B5 0.088mg 0.38mg 6%
Fiber 1.6g 6%
Vitamin B2 0.02mg 0.069mg 4%
Potassium 213mg 86mg 4%
Carbs 12.23g 25.58g 4%
Folate 26µg 9µg 4%
Magnesium 26mg 39mg 3%
Polyunsaturated fat 0.755g 0.366g 3%
Choline 9.2mg 2%
Protein 3.52g 2.74g 2%
Calories 76kcal 123kcal 2%
Vitamin E 0.17mg 1%
Zinc 0.56mg 0.71mg 1%
Vitamin B6 0.115mg 0.123mg 1%
Fats 1.73g 0.97g 1%
Net carbs 12.23g 23.98g N/A
Sugar 0.24g N/A
Sodium 9mg 4mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.193g 0.26g 0%
Monounsaturated fat 0.295g 0.369g 0%
Tryptophan 0.05mg 0.033mg 0%
Threonine 0.131mg 0.095mg 0%
Isoleucine 0.159mg 0.109mg 0%
Leucine 0.244mg 0.214mg 0%
Lysine 0.212mg 0.099mg 0%
Methionine 0.041mg 0.058mg 0%
Phenylalanine 0.157mg 0.133mg 0%
Valine 0.162mg 0.151mg 0%
Histidine 0.093mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +28.5%
Contains more FatsFats +78.4%
Contains more WaterWater +16.2%
Contains more OtherOther +100%
Contains more CarbsCarbs +109.2%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -25.8%
Contains more Poly. FatPolyunsaturated fat +106.3%
Contains more Mono. FatMonounsaturated fat +25.1%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.