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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
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
Saturated fat:
Sat. Fat
0.193 g
Monounsaturated fat:
Mono. Fat
0.295 g
Polyunsaturated fat:
Poly. Fat
0.755 g
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% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
13%
Minerals Daily Need Coverage Score
33%
32%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 0.067g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 66)
Which food is cheaper?
Okara is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.