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  6. Okara vs. Flax seeds

Okara vs. Flax seeds — In-Depth Nutrition Comparison

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Significant differences between okara and flax seeds

  • Flax seeds are richer than okara in vitamin B1, copper, manganese, magnesium, phosphorus, fats, iron, protein, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 135% more than okara.

Specific food types used in this comparison are Okara and Seeds, flaxseed.

Infographic

Okara vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +1407.7%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +281.7%
Contains more IronIron +340.8%
Contains more CopperCopper +510%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +970%
Contains more ManganeseManganese +514.4%
Contains more SeleniumSelenium +139.6%

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%
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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +8120%
Contains more Vitamin B2Vitamin B2 +705%
Contains more Vitamin B3Vitamin B3 +2980%
Contains more Vitamin B5Vitamin B5 +1019.3%
Contains more Vitamin B6Vitamin B6 +311.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +234.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Flax seeds DV% diff.
Polyunsaturated fat 0.755g 28.73g 187%
Vitamin B1 0.02mg 1.644mg 135%
Copper 0.2mg 1.22mg 113%
Fiber 27.3g 109%
Manganese 0.404mg 2.482mg 90%
Magnesium 26mg 392mg 87%
Phosphorus 60mg 642mg 83%
Fats 1.73g 42.16g 62%
Iron 1.3mg 5.73mg 55%
Zinc 0.56mg 4.34mg 34%
Protein 3.52g 18.29g 30%
Vitamin B6 0.115mg 0.473mg 28%
Selenium 10.6µg 25.4µg 27%
Calories 76kcal 534kcal 23%
Vitamin B3 0.1mg 3.08mg 19%
Calcium 80mg 255mg 18%
Potassium 213mg 813mg 18%
Vitamin B5 0.088mg 0.985mg 18%
Monounsaturated fat 0.295g 7.527g 18%
Saturated fat 0.193g 3.663g 16%
Folate 26µg 87µg 15%
Choline 78.7mg 14%
Vitamin B2 0.02mg 0.161mg 11%
Carbs 12.23g 28.88g 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Vitamin C 0mg 0.6mg 1%
Sodium 9mg 30mg 1%
Protein per 100 calories 4.6g 3.4g N/A
Calories per 10 g protein 216kcal 292kcal N/A
Weight per 100 calories 132g 19g N/A
Unsaturated / Saturated Fat ratio 5.4 9.9 N/A
Net carbs 12.23g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.05mg 0.297mg 0%
Threonine 0.131mg 0.766mg 0%
Isoleucine 0.159mg 0.896mg 0%
Leucine 0.244mg 1.235mg 0%
Lysine 0.212mg 0.862mg 0%
Methionine 0.041mg 0.37mg 0%
Phenylalanine 0.157mg 0.957mg 0%
Valine 0.162mg 1.072mg 0%
Histidine 0.093mg 0.472mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1073%
Contains more ProteinProtein +419.6%
Contains more FatsFats +2337%
Contains more CarbsCarbs +136.1%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +2451.5%
Contains more Poly. FatPolyunsaturated fat +3705.3%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.