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  6. Okara vs. Chia seeds

Okara vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between okara and chia seeds?

  • Okara has less phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and fats than chia seeds.
  • Chia seeds' daily need coverage for phosphorus is 114% higher.

We used Okara and Seeds, chia seeds, dried types in this comparison.

Infographic

Okara vs Chia seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -43.8%
Contains more MagnesiumMagnesium +1188.5%
Contains more CalciumCalcium +688.8%
Contains more PotassiumPotassium +91.1%
Contains more IronIron +493.8%
Contains more CopperCopper +362%
Contains more ZincZinc +717.9%
Contains more PhosphorusPhosphorus +1333.3%
Contains more ManganeseManganese +574%
Contains more SeleniumSelenium +420.8%

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
2
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%
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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +8730%
Contains more FolateFolate +88.5%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Okara Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.755g 23.665g 153%
Fiber 34.4g 138%
Phosphorus 60mg 860mg 114%
Manganese 0.404mg 2.723mg 101%
Selenium 10.6µg 55.2µg 81%
Iron 1.3mg 7.72mg 80%
Copper 0.2mg 0.924mg 80%
Magnesium 26mg 335mg 74%
Calcium 80mg 631mg 55%
Vitamin B3 0.1mg 8.83mg 55%
Vitamin B1 0.02mg 0.62mg 50%
Fats 1.73g 30.74g 45%
Zinc 0.56mg 4.58mg 37%
Omega-6 (Linoleic acid) 5.835g 34%
Protein 3.52g 16.54g 26%
Calories 76kcal 486kcal 21%
Saturated fat 0.193g 3.33g 14%
Vitamin B2 0.02mg 0.17mg 12%
Carbs 12.23g 42.12g 10%
Vitamin B6 0.115mg 9%
Potassium 213mg 407mg 6%
Folate 26µg 49µg 6%
Monounsaturated fat 0.295g 2.309g 5%
Vitamin E 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin B5 0.088mg 2%
Protein per 100 calories 4.6g 3.4g N/A
Calories per 10 g protein 216kcal 294kcal N/A
Weight per 100 calories 132g 21g N/A
Unsaturated / Saturated Fat ratio 5.4 7.8 N/A
Net carbs 12.23g 7.72g N/A
Sodium 9mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.05mg 0.436mg 0%
Threonine 0.131mg 0.709mg 0%
Isoleucine 0.159mg 0.801mg 0%
Leucine 0.244mg 1.371mg 0%
Lysine 0.212mg 0.97mg 0%
Methionine 0.041mg 0.588mg 0%
Phenylalanine 0.157mg 1.016mg 0%
Valine 0.162mg 0.95mg 0%
Histidine 0.093mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
1
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1307.6%
Contains more ProteinProtein +369.9%
Contains more FatsFats +1676.9%
Contains more CarbsCarbs +244.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
1
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +682.7%
Contains more Poly. FatPolyunsaturated fat +3034.4%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.