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  6. Okara vs. Rye

Okara vs. Rye — In-Depth Nutrition Comparison

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Important differences between okara and rye

  • Rye has more manganese, phosphorus, vitamin B5, vitamin B3, vitamin B1, carbs, magnesium, zinc, copper, and vitamin B2 than okara.
  • Rye's daily need coverage for manganese is 94% more.

The food varieties used in the comparison are Okara and Rye grain.

Infographic

Okara vs Rye infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Okara
Okara
1
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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +233.3%
Contains more MagnesiumMagnesium +323.1%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +102.3%
Contains more CopperCopper +83.5%
Contains more ZincZinc +373.2%
Contains more PhosphorusPhosphorus +453.3%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +537.9%
Contains more SeleniumSelenium +31.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Okara
Okara
0
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%
Rye
Rye
9
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% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1480%
Contains more Vitamin B2Vitamin B2 +1155%
Contains more Vitamin B3Vitamin B3 +4170%
Contains more Vitamin B5Vitamin B5 +1554.5%
Contains more Vitamin B6Vitamin B6 +155.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Rye DV% diff.
Manganese 0.404mg 2.577mg 94%
Fiber 15.1g 60%
Phosphorus 60mg 332mg 39%
Vitamin B5 0.088mg 1.456mg 27%
Vitamin B3 0.1mg 4.27mg 26%
Vitamin B1 0.02mg 0.316mg 25%
Carbs 12.23g 75.86g 21%
Magnesium 26mg 110mg 20%
Copper 0.2mg 0.367mg 19%
Zinc 0.56mg 2.65mg 19%
Vitamin B2 0.02mg 0.251mg 18%
Iron 1.3mg 2.63mg 17%
Protein 3.52g 10.34g 14%
Vitamin B6 0.115mg 0.294mg 14%
Calories 76kcal 338kcal 13%
Potassium 213mg 510mg 9%
Calcium 80mg 24mg 6%
Vitamin E 0.85mg 6%
Selenium 10.6µg 13.9µg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Folate 26µg 38µg 3%
Protein per 100 calories 4.6g 3.1g N/A
Calories per 10 g protein 216kcal 327kcal N/A
Weight per 100 calories 132g 30g N/A
Fats 1.73g 1.63g 0%
Net carbs 12.23g 60.76g N/A
Sugar 0.98g N/A
Sodium 9mg 2mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.193g 0.197g 0%
Monounsaturated fat 0.295g 0.208g 0%
Polyunsaturated fat 0.755g 0.767g 0%
Tryptophan 0.05mg 0.108mg 0%
Threonine 0.131mg 0.289mg 0%
Isoleucine 0.159mg 0.208mg 0%
Leucine 0.244mg 0.563mg 0%
Lysine 0.212mg 0.286mg 0%
Methionine 0.041mg 0.153mg 0%
Phenylalanine 0.157mg 0.435mg 0%
Valine 0.162mg 0.317mg 0%
Histidine 0.093mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +670.2%
Contains more ProteinProtein +193.8%
Contains more CarbsCarbs +520.3%
~equal in Fats ~1.63g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +41.8%
~equal in Saturated fat ~0.197g
~equal in Polyunsaturated fat ~0.767g

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.